January 24, 2020

QuickFit Warm Up:2 rds (5:00 cap) 10 m Quadruped Crawl 5/5 Jumping Lunges 10 Band Pull Through Partner WOD: Total Work: 120 Cals AB —————- 120 KBS – American 120 Pushups 120 Walking Lunge *Partners switch every 12/8 cal until complete **Partners work simultaneously until AB is complete ***120’s done Chipper style CrossFit: Warm Up:Shoulder/Glute…

Read More

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…

Read More

January 6, 2020

QuickFit Warm Up:2rds – 5:00 cap 10 Goblet Squat 10 KBS – American (build) 10 Rebounding Tuck jumps WOD:16min AMRAP 10/7 Cals AB 20 KBS – Russian 10 Box Jumps CrossFit: Warm Up:Squat Prep – coaches choice 3rds10:00 cap 10 Banded Front Rack Squat 10 KBS – American (build) 10 Rebounding Tuck jumps 5 Tempo…

Read More

January 2, 2020

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

Read More

December 24, 2019

As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 DB Glute Bridge 5 Tempo (3311) Barbell Front Squat (build) :30 Hollow Hold Flutter kicks Strength: Front Squat 3 x 5 (Straight) *Heaviest set…

Read More

December 20, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10 Tuck Jumps 10 PVC Lift Offs 8/leg Single Leg RDL with Slam Ball WOD:6min AMRAP 12 Box Jumps 12 Ball Slams Rest 4min 6min AMRAP8/6 Cals AB 8 Pullups CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 20 Frog Pumps :20 Star…

Read More

December 18, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Mountain Climbers 25 Miniband Prone Straddle 10 Windshield Wipers Partner WOD: 10/7 Cals AB 10,10,8,8,6,6,4,4,2,2 Burpees *Partners rotate when cals are done* **Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds…

Read More

December 17, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (12:00 time cap) :20 Handstand Hold 10 Tall Kneel Anti-Extension Press* 10 Banded High Row to External Rotation** 12/side Miniband Sidestep on Toes 5 Barbell Strict Press (build) Strength:10min EMOM Min 1: 1 Strict Press (Build) Min 2: 6 Ring Rows *Feet Elevated* WOD:10min AMRAP 10/10 DB Snatch…

Read More

December 12, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 PVC Lift Offs 5/leg Stationary Snap Skips 6 Scapular Plank Push ups 12/side Miniband Sidesteps on Toes Strength:15min clock 4×6 St. Pull-ups (Toe Assist) 4×6 Weighted Pushups WOD: “Zack, Slater, Screech”40-30-20-10 Cals AB Cal Row Double Unders (3:1) *20min hard cap* BodyFit Warm Up:Run/Row/Bike/DU before…

Read More

December 9, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 20 Frog Pumps 10 Windshield Wipers WOD::30 on :30 off Accumulate 100 of each – Wall Balls & Cals AB Min 1: Wall Balls Min 2: Cals AB CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats…

Read More