Posted on

January 27, 2020

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 Prep
3rds (10:00 cap)
10 DU or DU practice
10 Banded Front Rack Squats
1 PA Clean Complex (Build)

Strength: Front Squat
5RM – Go Get a PR!

WOD:  “Cluster What?!”
10-8-6-4-2
Cluster (115/85)
*25 Double Unders (3/1) between sets*

Posted on

January 20, 2019

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 every :10
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
5 x 4 @ 100% from 12.30.19

WOD:  
4rds
8/8 KB Walking Lunge
12 HRPU

Posted on

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

Posted on

November 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 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 Whiteboard
3 rds (9:00 time cap)
10/side Miniband Sidesteps on Toes
10 Banded Thruster
3 Tempo (3311) Goblet Squat (build)
3-5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: Find a Heavy 2

WOD:
8min EMOM
8,7,6,5,4,3,2,1
Thrusters (115/85)
5, 10, 15, 20, 25, 30, 35, 40
Double Unders/Lat. Hops

Posted on

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 keep in mind when choosing a new plan are:
– New pricing
– Open gym options
– Cycle 412
– QuickFit and BodyFit combos
For more information, please see a coach or talk to Tony.

QuickFit

Warm Up:
EMOM 8 mins:
1) 100 m Run
2) 10 Air Squat
3) 8 Z-Press (20# or less)
4) 10 Active shoulder kip swing

WOD:
21-15-9
DB Thrusters (35/25)
Pull-ups
400m Run/500m Row/30(21) Cals AB
*Have to do all 3, can choose order*

CrossFit

Warm Up:
3 mins moderate pace row, bike or run
THEN – EMOM 12mins:
1) 12/12 Banded Sidesteps
2) 5 Sit Squat
3) 8 DB Z-Press (20# or less)
4) 10 Active shoulder kip swing (use box for scaled)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 4 (Straight) *Weight 9.23.19*

WOD: “Fran”
21-15-9
Thruster (95/65)
Pull-ups
*Compare to 2.11.2019*

Posted on

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

WOD:
15min AMRAP
15 Cal Row
15 DB Snatch
15 Cal Row
15 DB Thrusters
15 Cal Row
15 MB Situps
*Can sub AB or 150m Run*

Warm Up:
3rds
6/6 MP Stretch
8/8 Single Arm Press
10 Plate Touches
10 Squat Progression

CrossFit

Warm Up:
Squat Prep
3rds
6 Strict Pullups
10 EB Thrusters
Back Squats
100m Jog

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5 (Build)

WOD:
800m Run
50 Thrusters (95/65)
800m Run
*15min Cap
**Compare to 8.25.17

Posted on

August 22, 2019

CrossFit

Warm Up:
Get Your Mind Right & WOD Setup

WOD: “The Seven”
7 Rounds For Time
7 Handstand Pushups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/50)
7 Pull-Ups
*40min Cap*

BodyFit 347

Warm Up:
8min WAMRAP
8/8 ML Press
8/8 Single Arm Press
10 KB High Pull (Heavy)
DB Squat Progression
100m Run (+100m each round)

WOD:
0-10 Minutes
1 Mile Run
Max Single Arm DB Clean and Jerk (50/35)
Rest 3 Minutes
13-20 Minutes
800m Run
Max DB Snatch (50/35)
Rest 3 Minutes
23-27 Minutes
400m Run
Max DB Thrusters (50/35)

Posted on

August 8, 2019

CrossFit

Warm Up:
Overhead/Wrist Prep
PA Snatch Warmup x 2
————————–
3-2-1 3-position Snatch (Build)

Strength: Power Snatch
Level 1: Technique
Level 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 Mobility
10min WAMRAP
5/5 ML Stretch
10 Kips / Kipping Practice
5 High Box Jumps
20 Double Unders/Practice

WOD:
21 – 15 – 9
DB Snatch
Cal Row
Rest 4min
9 – 15 – 21
Box Jumps (24/20)
Pull-ups
Rest 4min
21 – 15 – 9
DB Thrusters
42 – 30 – 18
Double Under/Lateral Hops

Posted on

April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

Strength: Power Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams

Posted on

July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*