May 9, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…

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February 27, 2020

CrossFit Warm Up:OH Shoulder Prep 3 Wall Walks 3×5 Snatch Grip Behind the Neck Push Press*3 From Hang Snatch Complex (Build)*50% of 1 RM Push Press – can be taken from rack No Rounds today; complete the movements like a chipper Strength: Hang Squat SnatchBuild to Heavy 5 WOD:3rds 20 OHS (95/65) 500m Row *Should…

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February 24, 2020

QuickFit Warm Up:2rds (5:00 cap) 10m Duck Walk 5/5 DB Curtsy Squat 10 Pull-Up Progression WOD:15min AMRAP 10 DB Thrusters (40/25) 10 Pull-ups 10/7 Cals AB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 Cap)10m Duck Walk 10 Goblet Curtsy Squat 1 Clean Complex subbing Front Squat Strength:Front Squat – Find Heavy 2 *If weight feels…

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January 27, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice 10 Frog Pumps 1 DB PA Clean Complex (Build) WOD:14min AMRAP 7 DB Cleans 7 DB Squats 7 DB Thrusters 21 Double Unders (3:1) CrossFit: Warm Up:Squat/Front Rack Prep3rds (10:00 cap) 10 DU or DU practice 10 Banded Front Rack Squats 1 PA Clean Complex…

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January 20, 2019

QuickFit Warm Up:2 rds (5:00 cap) :30 Bike (Mod. pace) 10m DB Goblet Duck Walk 5 DB Thrusters (build to working weight) WOD: 16min EMOM Even: 8/6 Cals AB Odd: 8 DB Thrusters (40/30) CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 5/5 Jumping Lunges 10/10 Banded Quadruped Rotations :30 Plank with 1 push up…

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December 6, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…

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November 11, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 10 Banded Thruster 3 Tempo (3311) DB Goblet Squat (build) WOD:For Time 100 DB thrusters (40/25) *Top of every min 10 Double Unders (3:1)* **Start on Double Unders** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/side Miniband Sidesteps on…

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September 30, 2019

Keep an eye out for new membership plans! If you wish to change your plan, please make sure to do so in a timely fashion so you can get the most out of your membership. Your membership will automatically be changed to an equivalent plan if no action is taken. A couple of things to…

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