August 1, 2018

Today marks the beginning of the CrossFit Games.  If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are. Warm Up: 3rds Spidermans 10 Banded Pullaparts :40 Plank with pushup 4 Broad Jumps 5 Strict No Jump Burpees Strength: Bench Press Level…

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July 20, 2018

Warm Up: 8min WAMRAP 10 Face Pulls 10 Strict Burpees 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest from 7.5* Partner WOD: “Hotdog and Ketchup” 15min AMRAP Driveway Run 8 Burpees *Alternate rounds*

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July 5, 2018

CrossFit:  Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…

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June 22, 2018

Warm Up: 3rds 10 Kips /Kipping Practice 10 Knee Hug Walking Lunge 10 True Pushups 10 Straight Leg Lifts Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 *Heavier than 6.13* WOD: “Dumb Bells” 6rds 8 T2B 8/8 DB Front Rack Walking Lunges (40/25) 8 DB Press

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June 13, 2018

Warm Up: Ankle Circuit 3rds 25 Double Unders /Practice 10 Banded Pullaparts 10 True Pushups 10 KBS (Build) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: “Belgium Chocolate” 25-20-15-10-5 Burpee 5-10-15-20-25 KBS – Russian (AHAP) *30 Double Unders after each round (3:1)

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April 3, 2018

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 KB High Pulls 10/10 Bottoms Up KB Press 25 Double Unders / Practice Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *Weight from 3.13.18* WOD: “Hip Hop” 5rds 40 Lateral Hops 10/10 DB Clean & Press…

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March 13, 2018

CrossFit:  Warm Up: 3rds 10 Banded Pullaparts 10 Kips/Kipping Practice 12 KBS – Russian (Build) 6 Depth Pushups *scale to true pushups* Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Bolt” 6rds 8 Pullups 8 KBS – American (AHAP) 8 Cals AB Rest…

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December 20, 2017

CrossFit: Warmup: 8min WAMRAP 10 Banded Pullaparts 10/10 Single Arm Press 10 DB Squats 10 Strict No Jump Burpees Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR! WOD: “Linched Up” 21-15-9 DB Burpees (50/35) DB Thrusters BodyFit 177 Warm Up: Get Your Chile Warm 3rds “Cindy”…

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December 13, 2017

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding. CrossFit Warmup: 500m Row – Easy pace – Before WB 8min WAMRAP 10 Banded Pullaparts 15 Air Squats :40 Plank Hold 8 Strict No Jump Burpees Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 2…

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December 1, 2017

CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…

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