Posted on

January 14, 2019

Don’t forget this coming Saturday January 19th kicks off our Winter Wellness Challenge. If you haven’t signed up yet find a friend and sign up to save $20 each! See a coach with any questions.

Warm Up:
3rds
Childs Pose – Cobra- Spiderman
2/2 Leg Cradle Lunge Vert Flex Ext
:30 Side Pillar (R&L)
4 Broad Jumps

Strength: Weighted Lunges
All Levels: 4 x 8/8

Partner WOD: “Cookies and Milk”
8min AMRAP
Down: Burpee Broad Jump
Back: Walking Lunge
*Partner 1 completes 1 length of the gym Burpee Broad Jump, then 1 length back of Walking Lunges then tags Partner 2*

Posted on

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 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB