Tuesday 01.01.2019
Happy New Year! We are open for 10am and 11am classes only today. 1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Wide Grip Pull-ups: 5 x 5. Rest 45s. Adv: Add weight Int: BW Beg: Partner Assisted ”James B” 4 RFT: 15 Power Snatch (75, 55) […]
Monday 12.31.2018
NO 6:30pm or 7:30pm classes today! Happy New Years Eve! ”2018” With a partner and the running clock: 0:00-8:00 Max Thruster from a Rack. *Total load from both athletes 10:00-35:00 AMRAP as a team of: Row 2018 Meters 100 Thrusters (95, 65) 100 Pull-ups Rx+:(115, 75) (C2B Pull-ups) L3: (75, 55) L2: […]
Saturday 12.29.2018
5 Rounds with a partner: 60s of Max Rep Wallballs (20, 14) 60s of Max Rep KBS (53, 35) 60s of Max Reps Curtis P’s (95, 65) 60s of Max Calories Rower or Bike 60s of Rest L3: (75, 55) L2: (14, 10) (35, 25) (65, 45) L1: (10, 8) (35, 25 Rus. Swing) […]
Friday 12.28.2018
Save the date! Kick off 2019 with our Nutrition Challenge starting January 21st! Max Burpees in 60s Then, 10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice EMOM 20: Minute 1: Burpees: 50% of Max Set for all rounds Minute 2: 100 Ft. each Single Arm Front Rack Carry […]
Thursday 12.27.2018
1) Paused Front Squat: 6 x 3 @75%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 75% before starting the clock ”Open WOD 14.1” AMRAP 10: 30 Double Unders 15 Power Snatch (75, 55) *Scaled (45, 35) (Single Unders) OR Rx+ ”Open WOD 16.3” AMRAP 7: 3 […]
Wednesday 12.26.2018
Merry Christmas! We are open for 10:00am and 11:00am classes today only. With a running clock with a partner with one athlete completing a full round at a time: 0:00-10:00 Max Rounds of: 10 Hang Power Cleans (135, 95) 10 T2B 20 Walking Lunges (BW) 12:00-22:00 Max 200 Ft. Trip of Farmer […]
Monday 12.24.2018
Reminder: we are open for 9:00am and 10:00am classes only! Metcon Prep: 1a) Deadlift: 3 x 3, adding weight each set. Rest 30s. 1b) HSPU Warm-up: 3 x 3. Rest 30s. 1c) Goblet Squat Warm-up: 3 x 5. Rest 30s. AMRAP 20: 2 Legless Rope Climbs 4 Strict HSPU 6 Deadlifts (275, 185) […]
Saturday 12.22.2018
”12 Days of CrossFit”, performed with a partner * Each of you will STILL do the entire workout, just share equipment. 1 works while 1 rests. * 1 Deadlift, then 2 Power Cleans. Then 3 Thrusters, 2 Power Cleans, 1 Deadlift, and so on…just like the song 1 Deadlift (135, 95) (12 reps) 2 […]
Friday 12.21.2018
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer as the weight gets heavier. – Beginner: 5 x 5 with one weight for all sets. 1b) Strict Inverted Rows: 5 x 8-10. Rest 60s. – change grip every set ie. pronated, supinated, wide, close. – Adv. wear […]
Thursday 12.20.2018
1) Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s. 2) Metcon Prep: Set up barbells, DBs ”Open WOD 18.2” In a 12 Minute Window: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50, 35) Bar Facing Burpees Remaining time Max Clean *Scaled (35, 20) *Stepping over the bar allowed *Beginners: Build to […]