June 11, 2020

WOD:For Time50 DB Squat50 Renegade Rows (No pushup)50 DB Walking Lunge50 DB Hang Snatch*400m Run after each movement**Pick 1 DB that is light-mod and 1 that is mod-heavy***Use heavier DB for Squats and RowsAdditional Finisher: Accumulate 50 Evil Wheels

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April 14, 2020

Warm Up:Shoulder DROM 3 Rounds Childs Pose 10 PVC or Towel Lift Offs 5/5 MS Press Strength:15 Min Clock 5×10/10 Half Kneeling DB/KB/Landmine Press 5×10/10 DB/KB Renegade Rows WOD:“Beets, Bears, Battlestar Galactica” 12-18-24-18-12 DB/KB Snatch (Split evenly) Mountain Climbers (R+L=1) Double Unders (2:1 Jacks/1:1 Penguins)

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February 12, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…

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November 25, 2019

The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) CANCELLED 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9) Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…

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