CrossFit Warm Up:OH Shoulder Prep 3 Wall Walks 3×5 Snatch Grip Behind the Neck Push Press*3 From Hang Snatch Complex (Build)*50% of 1 RM Push Press – can be taken from rack No Rounds today; complete the movements like a chipper Strength: Hang Squat SnatchBuild to Heavy 5 WOD:3rds 20 OHS (95/65) 500m Row *Should…

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QuickFit Warm Up:2rds (5:00 cap) 10m Duck Walk 5/5 DB Curtsy Squat 10 Pull-Up Progression WOD:15min AMRAP 10 DB Thrusters (40/25) 10 Pull-ups 10/7 Cals AB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 Cap)10m Duck Walk 10 Goblet Curtsy Squat 1 Clean Complex subbing Front Squat Strength:Front Squat – Find Heavy 2 *If weight feels…

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QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice 10 Frog Pumps 1 DB PA Clean Complex (Build) WOD:14min AMRAP 7 DB Cleans 7 DB Squats 7 DB Thrusters 21 Double Unders (3:1) CrossFit: Warm Up:Squat/Front Rack Prep3rds (10:00 cap) 10 DU or DU practice 10 Banded Front Rack Squats 1 PA Clean Complex…

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QuickFit Warm Up:2 rds (5:00 cap) :30 Bike (Mod. pace) 10m DB Goblet Duck Walk 5 DB Thrusters (build to working weight) WOD: 16min EMOM Even: 8/6 Cals AB Odd: 8 DB Thrusters (40/30) CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 5/5 Jumping Lunges 10/10 Banded Quadruped Rotations :30 Plank with 1 push up…

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QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 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 Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…

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QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 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 Whiteboard3 rds (9:00 time cap) 10/side Miniband Sidesteps on…

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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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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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CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…

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CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…

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