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December 9, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 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 Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
20 Frog Pumps
10 Windshield Wipers
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5×1 (build) – NO MISSES

Partner WOD:
Tabata
Cals AB
*8 rounds each*

Posted on

December 2, 2019

QuickFit

Warm up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball
20 Frog Pumps
10 V Ups (scale to Tuck Ups)

WOD:
150 Wall Balls
*Every 2min 50 Double(2:1)
**20min cap

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball 20 Frog Pumps
10 V Ups (scale to tuck ups)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD:
3rds
30 Wall Balls
60 Double Unders (3:1)

Posted on

November 18, 2019

Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)

WOD:
5-10-15-20-25-20-15-10-5
Goblet Squat
Pushup
10-20-30-40-50-40-30-20-10
Double Unders

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/side MiniBand Sidesteps on Toes
3 Tempo (33X1) Push up (chest hovers above ground)
3 Tempo (3311) Goblet Squat (build)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3 RM (Go get a PR!)

WOD: “Not so Even”
8min AMRAP
10 Single Arm DB Squat (AHAP)
20 Double Unders (Lateral Hops)
*Alternate arms each round*

Posted on

November 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 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 Whiteboard
3 rds (9:00 time cap)
10/side Miniband Sidesteps on Toes
10 Banded Thruster
3 Tempo (3311) Goblet Squat (build)
3-5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 2

WOD:
8min EMOM
8,7,6,5,4,3,2,1
Thrusters (115/85)
5, 10, 15, 20, 25, 30, 35, 40
Double Unders/Lat. Hops

Posted on

November 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Walking Lunges
10 Ring Face Pulls
30 Over the Line Quick Steps

WOD:
15min AMRAP
5 Pul-lups
5/5 KB Walking Lunges (Goblet)
20 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Walking Lunges
10 Ring Face Pulls
3 Tempo (3311) Goblet Squat
3-5 Barbell Back Squat (build each round)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×3 @ 100% 5RM

WOD:
20-16-12-8-4
Front Rack Lunges (95/65)
Pull-ups

Posted on

October 28, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
25 Frog Pumps
5 Tempo 3311 Wall Ball Squat

WOD:
18min AMRAP
5 Burpees
10 Wall Balls
15/10 Cals AB
*Add 5 burpees and 10 Wall Balls each rd*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 25-30 Frog Pumps
2) 15-20 KB GoodMorning
3) 3-5 Tempo 3311 Goblet Squat

Strength: Back Squat
Level 1: 1×5 (+5lbs)
Level 2: 3×4 @ 95% of 5RM

WOD:
3rds
50 Wall Balls
Rest 1:1

Posted on

October 21, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
15 KB GoodMorning
20 Frog Pumps

WOD:
50-40-30-20-10
Wall Balls
KBS – Russian (AHAP)
Walking Lunges
*20min cap*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-25 Frog Pumps
2) 10-15 KB GoodMorning
3) :50 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

WOD: “Squirrelly Dan”
8min AMRAP
6/6 KB Walking Lunge (AHAP)
12 KBS – Russian
*KB in goblet position for lunges*

Posted on

October 7, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) :30-:40 Mountain Climber
2) 15-20 Frog Pumps
3) 10-15 DB Good Morning

WOD:
18min AMRAP
18 Wall Balls
9 Devil Press
36 Double Unders (3:1)

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 15-20 Frog Pumps
2) :30-:45 Mountain Climbers
3) :30-:45 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
30-25-20-15-10-5
Wall Balls
25-25-25-25-25-25
Double Unders (2:1)

Posted on

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 keep in mind when choosing a new plan are:
– New pricing
– Open gym options
– Cycle 412
– QuickFit and BodyFit combos
For more information, please see a coach or talk to Tony.

QuickFit

Warm Up:
EMOM 8 mins:
1) 100 m Run
2) 10 Air Squat
3) 8 Z-Press (20# or less)
4) 10 Active shoulder kip swing

WOD:
21-15-9
DB Thrusters (35/25)
Pull-ups
400m Run/500m Row/30(21) Cals AB
*Have to do all 3, can choose order*

CrossFit

Warm Up:
3 mins moderate pace row, bike or run
THEN – EMOM 12mins:
1) 12/12 Banded Sidesteps
2) 5 Sit Squat
3) 8 DB Z-Press (20# or less)
4) 10 Active shoulder kip swing (use box for scaled)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 4 (Straight) *Weight 9.23.19*

WOD: “Fran”
21-15-9
Thruster (95/65)
Pull-ups
*Compare to 2.11.2019*

Posted on

September 23, 2019

QuickFit

Warm Up:
2 rounds
6 inch Worms w/ Pushup
10 Air Squats
10 Plate Touches
20 Double Unders/Practice

WOD:
50 Burpees
50 Double Unders
100 Wall Balls
100 Double Unders
50 Ball Slams (25/20)
50 Double Unders

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Strict Pull-ups
6 Glute Bridges
20 Double Unders/Practice
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find Heavy 5, then drop-set @ 80%

WOD:
10min AMRAP
10 Single Arm DB Squat (50/35)
10 Burpees
20 Double Unders