Posted on

April 11, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know.

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Hold (R&L)
10 Kip Progression
5/5 Pillar w/ arm reach
5/5 Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

Partner WOD: “Dos Pescado”
21 Minute AMRAP
100m Sandbag Run
7 Pull-ups
14 Walking Lunges
*Alternate Rounds*

BodyFit 311

Warm Up:
500m Row – Easy
8min WAMRAP
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump Burpees
10 Squat Progression
10 Kip Progression

WOD: “El Pescado”
1000m Row
80 Walking Lunges
750m Row
60 Wallballs (20/14)
500m Row
40 Pull-ups
250m Row
20 Burpees

Posted on

April 4, 2019

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Holds (R&L)
5/5 Pillar to Press up
10 DB Side Raises
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)
*Heavier than 3.28.19*

WOD: “Lincoln Hawk”
6 Rounds
Down and Back Single Arm Front Rack KB Carry
10 Single Arm Front Rack KB Step-ups
*Alternate Arms Each Round

BodyFit 309

Warm Up:
30 Cal Row
8min WAMRAP
10 Scap Progression
10 Plate Touches
5/5 Walking Lunges

WOD: Tabata
Pull-ups
Ball Slams
Walking Lunges
Situps
Calories Row
*8 Rounds of each movement before proceeding to the next
**1 Minute Rest Between Movements

Posted on

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 back on track or both this is for you. Sign up with a friend and both of you will save $20! See a coach with any questions.

Warm Up:
8min WAMRAP
2/2 Spiderman w/ Rotation
:15 Modified Table Top Hold
5/5 Knee Hug Lunge Step
10 Scap Progression
Pole Squats

Strength: Bulgarian Split Squat
All Levels: 4 x 8/8 (Build)

WOD: “Fine Print”
5-10-15-20
Walking Lunge
Pullup
Mt. Climber (R+L=1)

Posted on

January 3, 2018

CrossFit:

Warm Up:
Partner Mobility
3rds
PA Snatch Warmup (3-4-5)
2/2 Knee Hug Lunge Step Vert Flex Ext
25 Double Unders / Practice

Strength: Squat Snatch
All Levels: Sets of 3
*Focus on receiving bar at bottom of squat*

WOD:
For Time
30 Snatch (95/65)
60 Situps
45/45 Walking Lunges
120 Double Unders (3:1)

BodyFit: 283

Warm Up:
Heat Your Meat
6min WAMRAP
10 Scap Progression
10 Elevated Pushups
10 Air Squats

WOD: “Barbara”
5rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min

Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

Posted on

October 8, 2018

Schedule Notice: There will be NO 12pm class on Thursday October 11th.  Sorry for the inconvenience.

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 :05 Goblet Squats (Build)
10 KBS – American
5 Front Squat (Build)

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

WOD: “Cool G”
10rds
10 KBS – American (72/53)
5/5 Walking Lunges

Posted on

April 5, 2018

CrossFit:

Warm Up:
3rds
10 Kips / Kipping Practice
10 Wall Drill
8/8 Single Arm Push Press
10 Plate Touches
8-6-4 – Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Trip 8’s”
12min AMRAP
8 T2B
8 Ball Slams
8 Box Jumps

BodyFit: 210

Warm Up:
Ankle Circuit / Hip Mobility
3rds
25 Double Unders / Practice
10 Scap Depressions / Kip / Pullups
5/5 Knee Hug Walking Lunge
15 KBS – Russian – (Build)

WOD:
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
*Every 3min 100m Run*