December 23, 2020

WOD:“12 Days of Christmas” 1: Manmaker 2: Devil Press 3: DB Cleans (2DBs) 4: DB Thrusters 5: SA Press (Alt. arms each rd) 6: Box Jumps 7: DB Snatch (Alt. arms each rd) 8: Mt Climbers (1,1,2,2…) 9: Situps 10: Double Unders/ Tuck Jumps 11: Goblet Squats 12: Burpees

Read More

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…

Read More

January 9, 2020

CrossFit Warm Up:Shoulder Prep – coaches choice 3rds – 10:00 cap 10m/each forward/reverse Quadruped Crawl 5 Sit Squats 5 Glute Bridge DB Bench Press (Build) 5 DB Prone on Bench Row (Build) Strength:15min Clock 4 x 8 DB Bench 4 x 8 Barbell Bent Over Row WOD:Total Work: 2,000m Row 50 Pushups 50 Squats 50…

Read More

December 26, 2019

There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day. CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 Jefferson Curls :30 Superman 10 Turkish Sit Ups (double arm DB, KB or barbell) 10/leg Jane Fonda sidelying leg lift Partner…

Read More

December 10, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 25/leg Lateral Toe Taps with Band 10 V-ups or Tuck-ups 10 Tuck Jumps 1 From Floor Snatch Complex (Build)* *From Floor: 2 Pull, 1 Power, 2 Full Strength: SnatchLevel 1: TechniqueLevel 2: 5×3 (Build)*Must be touch-and-go* WOD: “Bawitdaba”10min AMRAP 10 Snatch (75%) 10 Box Jumps 5/5…

Read More

January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think. Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get…

Read More

November 20, 2018

CrossFit:  Warm Up: 3rds 10 Pillar w/arm reach 10 Plate Touches 2 Wall Walks w/ :05 Hold :10 AB Sprints Strength: Strict Press Level 1: 3 x 5 (Add #) Level 2: 3 x 3 (Straight) *Weight from 11.13.18* WOD: 5rds 4 HSPU 8 Ball Slams 12/8 Cals AB Rest :90 BodyFit: 273 Warm Up:…

Read More

August 20, 2018

Warm Up: Squat Prep 3rds 5 Strict Pullups 2/2 Knee Lunge Step Vert Flex/Ext 4/4 Captain Morgan (R&L) 5 Back Squat (Build to Heavy) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 1 (Build) *No misses – this is not a test* WOD: “Mountaineer” 10-8-6-4-2 BB Front/Back Lunges (75/55) 10-20-30-40-50…

Read More

August 14, 2018

CrossFit:  Warm Up: 3rds Overhead Prep PA Clean Warmup (Build) 10/10 Lateral Over and Back Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Technique Level 2: 3 x 3 (Build) *Compare to 7.11.18* Partner WOD: “A Cowboy and his horse” For Time 40 Cleans (135/95) 80 Lateral Hops 40 Push Jerks 80 Lateral…

Read More