April 24, 2020

Warm Up:3 Rounds 6-8 True Push-Ups 6/6 Light Tricep Kickbacks 5 Squat Therapy Strength:12 Min Clock4×10 Floor Press to Skull Crusher 4×15/15 Wall Sit Hammer Curls WOD:“I Want My Baby Back, Baby Back, Baby Back” 7 Rounds 7 Lateral Shuffle (2) Burpees 7/7 DB Rows 7 DB Weighted Sit-Ups Movement Tips:Floor Press to Skull Crusher:…

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February 26, 2020

QuickFit Warm Up:2rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 10 Ring Row WOD:Min 1: Max Cal Row Min 2: Max Burpees *Continue until you get 100 Cals and 60 Burpees CrossFit: Warm Up:Shoulder Prep 3rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 4 Floor Press (build) Strength: Floor Press8RM WOD:  EMOM: Min 1:…

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February 13, 2020

CrossFit Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 1 Clean Complex Strength: Floor Press 4 x 6 (Straight) *Weight from 2.7.20* WOD:1,2,3…8…3,2,1 Clean and Jerk (135/95) Box Step Over QuickFit Warm Up:2 rds (5:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 10 DB High Pull…

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February 7, 2020

QuickFit Warm Up:2 rds (5:00 cap)10m Quadruped Crawl 5 Burpee to AKBS 10 Ring Face Pulls WOD:500m Row 50 KBS – American 300m Row 30 Burpees 100m Row 10 Devil Press CrossFit: Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Quadruped Crawl 5/5 KB Arm Bar 5 Floor Press (Build) Strength: Floor Press 4…

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January 24, 2020

QuickFit Warm Up:2 rds (5:00 cap) 10 m Quadruped Crawl 5/5 Jumping Lunges 10 Band Pull Through Partner WOD: Total Work: 120 Cals AB —————- 120 KBS – American 120 Pushups 120 Walking Lunge *Partners switch every 12/8 cal until complete **Partners work simultaneously until AB is complete ***120’s done Chipper style CrossFit: Warm Up:Shoulder/Glute…

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January 17, 2020

QuickFit Warm Up:2 rds – 5:00 cap 5 Burpees 10 DB Clean (build to working weight) 10 DB Reverse Lunge (build to working weight) WOD:10-20-30-20-10 DB Clean** DB Reverse Lunge* 10-10-10-10-10 Burpees **2 DB’s *1 DB CrossFit: Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 5 Burpees 5 DB Floor Press (Build) 1 PA Clean…

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January 2, 2020

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

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November 22, 2017

Holiday Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want. CrossFit:  Warm Up: 4rds :20 HS Hold / 3 :05 Hold :03 Eccentric 10 Banded Pullaparts 10 True Pushups 10…

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February 8, 2017

Warm Up: 4rds 10 Face Pulls 15 Elevated Pushups 10 Shoot Throughs Strength: Floor Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Manning” 6rds 12 Cal AD 12 Burpee to plate Rest :90 Shoot Throughs are new to us so here is a quick video to give you an…

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January 25, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10 KB Good Mornings 10 Pushups 20 Double Unders Strength: All Levels: Floor Press – 5 x 3 (Build) WOD: Open 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Pushups 15 Box Jumps (24/20)

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