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December 6, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Banded Thrusters
10/Leg Mountain Climbers
10/Side Side Plank Rotations
10 Tuck Jumps

WOD:
15min AMRAP
10 Cals Row
10 DB Burpees (35/25)
10 DB Thrusters

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Supinated Grip Body Row
10/Side Side Plank Rotations
10 Lateral Tuck Jumps
5/Arm Alternating DB Bench Press (hold is at top) (build)

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

Choose Your Own Adventure:

WOD:
40 Cal Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Cal Row
*Compare to 11.29.18*

FLEX:
Superset 4x:
a) 10 DB Hex Press
b) 10 DB Pull-overs
2 Rounds
30 Banded Lat Pull-downs
30 Banded Hammer Curls

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November 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

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August 1, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
5 Strict No Jump Burpees
5/5 Knee Hug Walking Lunge
5/5 Dynamic Pushups

Strength: Superset
4 Rounds
6 DB Bench (Build)
6 Pull-ups
*Bench on slight incline

WOD:
7 Min AMRAP
10 Front Rack Lunges (95/65)
5 Burpee Over Bar
*Compare to 8.1.2019

Bodyfit 341

Warm Up:
Ankle Circuit
5min Double Under Practice
Then
Burpee Ladder every :30 for 4min

WOD: “The Ghost”
6 Rounds
Min 1: Row
Min 2: Burpees
Min 3: Double Unders
*Rest 1 minute between rounds

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May 3, 2019

Warm Up:
8min WAMRAP
:50 Plank with pushp
10 Banded Rows
5 Strict No Jump Burpees
6 Push Jerk (Build)

Strength:
15 Minute Clock
4 x 8 Weighted Pushups
4 x 8/8 DB Rows

Choose Your Own Adventure:
Partner WOD: “Oompa Loompa”
8 Minute AMRAP
4 Burpees over Bar
6 Push Jerks (155/115)

Flex:
4 x 5 (Build) Close Grip Bench
4 x 6 (Build) Seated Barbell Strict Press
Finisher – 2 x MAX Cross Body Hammer Curls (Heavy, Straight)

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April 16, 2019

CrossFit

Warm Up:
Overhead Prep
PVC Positions
3 x 3 position Snatch x 3 (Build)
5 Athletic Burpees
10/10 Russian Twists

Strength: Low Hang Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “der Tod”
10 Minute AMRAP
5 Snatch (135/95)
10 Burpee Over Bar
5/5 Rotational Ball Slams

BodyFit 311

Warm Up:
Row 500m – Easy
Into
3rds
7 Box Jumps
7 Plate Touches

Skill: Rowing

Partner WOD: “zwei Tode”
Buy-in: 1000m Row
21 – 18 – 15 – 12 – 9 – 6 – 3
Box Jump (24/20)
Ball Slams (25/20)
Cash-out: 1000m Row

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October 30, 2018

CrossFit:

Warm Up:
5min Double Under Practice
3rds
5 Burpee Walkups
5 Box Jumps (AHighAP)
5 Hang Cleans (Build)
5 Strict Press

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD: “Price Match”
For Time
50 Hang Power Clean (135/95)
50 Burpee Over Bar
150 Double Unders (Lateral Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

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August 7, 2018

CrossFit: 

Warm Up:
3rds
:20 Nose2Wall HS Hold
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
10 DB Shrugs (AHAP)

Strength: 15min Clock
4 x 6 Strict HSPU
Fastest 50m Farmers Carry (3-4 reps)

WOD:
“Yuengs”
5rds
2min AMRAP
250m Run
5 Burpee Over Bar
MR Ball Slams
1min Rest

BodyFit: 243

Warm Up:
Chili Warm & Mind Right

WOD: “TriALPHAthon”
2000m Row
Rest 5min
100/70 Cal AB
Rest 5min
1mile Run

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July 2, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get a workout in on your own feel free to come anytime between then.  *Side note: you must be in the gym working prior to 10:30am*  See any coach with questions.

Warm Up:
Squat Prep
3rds
6-8 Strict Pullups
:25 Goblet Squat Hold (Build)
4 Burpee Walkups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)
*Heavier than 6.11.18*

WOD:
“Lost”
6-9-12
Front Squat
M (185-155-135)
F (135-115-95)
Burpee Over Bar