Blog

Mar 29

Friday 03.30.2018

A. Every Three Minutes for Thirty Minutes: 1 Hang Power Snatch 2 Overhead Squats 1 Hang Full Snatch 2 Overhead Squats 1 Full Snatch *Does not need to be unbroken. Adjust weight as workout progresses
Mar 28

Thursday 03.29.2018

A.  Two Rounds for Time: 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull Ups *Rest 5 minutes, then repeat. B.  Banded 5-Way Shoulder Stretch Click for demo HERE C. Barbell Club Meets at 6:30pm Mid hang clean pull + mid hang clean 4x 2(1+1) ~70/75% Pause clean deadlift (... read more →
Mar 27

Wednesday 03.28.2018

“Americans getting more exercise but increasingly more obese” A.  Push Press 5-5-5-5-5 B.  As Many Rounds as Possible in Fifteen Minutes of: 15/12 Calorie Row 10 Bench Press (135/95)
Mar 26

Tuesday 03.27.2018

A.  Power Clean 3-3-3-3 B.  Two Rounds for Time: 12 Deadlifts (205/145) 1 Rope Climb 9 Hang Power Cleans (205/145) 1 Rope Climb 6 Push Jerks (205/145) 1 Rope Climb C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Mar 25

Monday 03.26.2018

A.  Back Squat 3-3-3-3-3 B.  Partner WOD Time Cap: 20 Minutes Run 400 meters + Row 400 meters (both partners) 40 Air Squats 40 Sit Ups 40 Push Ups Run 300 meters + Row 300 meters 30 Air Squats 30 Sit Ups 30 Push Ups Run 200 Meters + Row... read more →
Mar 23

Saturday 03.24.2018

A. For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders B. Barbell Club: Hip snatch... read more →
Mar 22

Friday 03.23.2018

* Join us at the gym for Friday Night Lights. Party starts at 7pm. And our friends at lululemon Perimeter will be there to party with us!  Big Green Egg will be fired up too!  ? A. Warm up and stretch B. CrossFit Open 18.5 Complete as many reps as... read more →
Mar 21

Thursday 03.22.2018

A. Every Minute on the Minute for Ten Minutes (Odd/Even) 10 Barbell Lunges from Rack (135/95) 8 GHD Sit Ups B. As Many Rounds as Possible in Fifteen Minutes of: Teams of Two or Three: Row 500 Meters or Assault Bike .6 Miles (Row 1 Round then Bike the next... read more →
Mar 20
Mar 19

Tuesday 03.20.2018

A. Back Squat 4-4-4-4 Aim for 90% B. Three Rounds for Time: 20 Unbroken Wall Balls Run 600 Meters Rx= each tound must be unbroken WB. no drops or pauses C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE