Happy Thanksgiving! There is only one WOD today at 9AM Team WOD: 3 people, 150 reps of each movementWall Balls Box JumpsKBS – AmericanBall SlamsT2BSitups *75 Double Unders to unlock each movement*

Read More

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…

Read More

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand (at ankle) Sidestep On Toes 10 Goblet Squat (build each round) 10 3-point Drill 5 Barbell Deadlifts (build each rd.) Partner WOD:25min AMRAP 60 Double Unders (3:1) 30 Wall Balls 15 Deadlift (225/165) BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand…

Read More

QuickFit Warm Up:2 rds 10/10 Mt. Climbers 25 Frog Pumps 5 Tempo 3311 Wall Ball Squat WOD:18min AMRAP 5 Burpees 10 Wall Balls 15/10 Cals AB *Add 5 burpees and 10 Wall Balls each rd* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 25-30 Frog Pumps 2) 15-20 KB GoodMorning 3) 3-5 Tempo 3311 Goblet Squat Strength: Back…

Read More

QuickFit Warm Up:2 rds 10 Burpees 20 Air squats :30 Forearm Plank Hold WOD:15min AMRAP 100-200-300…Meter Row 20 Situps CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 10 3-Point Drill 2) 10-15 Banded GoodMorning 3) :50 Superman Hold Strength: DeadliftLevel 1: 3×5 (+10lbs)Level 2: 3×5 @ 90% 5RM WOD:Partner WOD 4 Rounds250/250m Row 10-20-30-40 Wall Balls Situps…

Read More

QuickFit Warm Up:2 rds 10/10 Mt. Climbers 15 KB GoodMorning 20 Frog Pumps WOD:50-40-30-20-10 Wall Balls KBS – Russian (AHAP)Walking Lunges *20min cap* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-25 Frog Pumps 2) 10-15 KB GoodMorning 3) :50 Wall Sit Strength: Back SquatLevel 1: 3×5 (+5lbs)Level 2: 3×5 @ 90% 5RM WOD: “Squirrelly Dan”8min AMRAP 6/6…

Read More

CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…

Read More

QuickFit Warm Up:EMOM 6 mins: 1) :30-:40 Mountain Climber 2) 15-20 Frog Pumps 3) 10-15 DB Good Morning WOD:18min AMRAP 18 Wall Balls 9 Devil Press 36 Double Unders (3:1) CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 15-20 Frog Pumps 2) :30-:45 Mountain Climbers 3)…

Read More

CrossFit Warm Up:3 mins moderate pace ABTHEN- EMOM 12mins: 1) 12/12 Monster walks 2) 8 DB Z-Press 3) 4/4 Jumping Lunges 4) :30 Bent Hollow Hold Strength: Barbell Lunges All Levels: 4 x 4/4 *Must be heavier than 9.19.19* WOD:18min EMOM 15 Wall Balls (20/14)12 Ball Slams (25/20)9/6 Cals AB *Compare 9.6.18* BodyFit Warm Up:3…

Read More

CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…

Read More