November 4, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 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 Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…

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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/DUEMOM 9:00 1) 25-30 Frog Pumps 2) 15-20 KB GoodMorning 3) 3-5 Tempo 3311 Goblet Squat Strength: Back…

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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/DUEMOM 9:00 1) 20-25 Frog Pumps 2) 10-15 KB GoodMorning 3) :50 Wall Sit Strength: Back SquatLevel 1: 3×5 (+5lbs)Level 2: 3×5 @ 90% 5RM WOD: “Squirrelly Dan”8min AMRAP 6/6…

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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)…

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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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September 23, 2019

QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 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 Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…

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September 16, 2019

QuickFit Warm Up:Get Your Chili Warm2 rounds of Cindy WOD:20 Minute AMRAP5 Pull-ups10 Pushups15 Squats100m Run CrossFit Warm Up:Squat Prep3 Rounds5 Back Squats (Build)6 Strict Pull-ups8/8 Knee Hug Walking Lunges Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 6 x 4 (Build) WOD:10, 9, 8… 2, 1Devil Press10/10, 9/9, 8/8… 2/2, 1/1Walking Lunges

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September 9, 2019

This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…

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June 24, 2019

Warm Up: Shoulder Prep/Overhead Mobility3rds10 Goblet Squat (Build)5 Strict No Jump Burpees10 EB OH Squat Strength: Overhead Squat All Levels – 5 x 6 (Build) WOD: Courtesy of Deuce Gym“Venice Beach”1 mile Run50 Back Squat (135/95)30 Burpee To Plate *Compare to 4.30.18*

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May 20, 2019

Test Week! We’ll be getting after Squat, Bench and Deadlift this week so be ready to come in, hit some PR’s and see how much you’ve progressed over the last few months. Excited to see what you all do. Warm Up:Squat Prep3rds6 Strict Pullups 5 Tempo Goblet Squats (:03 down, :02 hold)Back Squats Strength: Back…

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