23 Dec

Posted at 20:00h in WOD

Holiday Hours: Sunday, Dec 24- 9:30 and 10:30am class Monday, Dec 25- closed Tuesday, Dec 26- 8am, 12pm, 4pm, 5pm, 6pm only Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only WOD: "12 days of Xmas" For time: 1 Clean & Jerks 2 Deadlifts 3 Burpees 4 Pull-ups 5...

22 Dec

Posted at 20:00h in WOD

Holiday Hours: Sunday, Dec 24- 9:30 and 10:30am class Monday, Dec 25- closed Tuesday, Dec 26- 8am, 12pm, 4pm, 5pm, 6pm only Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only 8:30 am Lite N Tite, 9:30 and 10:30am Class: Strength: Alt EMOM 10 -3-5...

22 Dec

Posted at 00:10h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope climb review WOD: 12 min AMRAP 3-2-1 Barbell Burpees Rope Climbs 15ft Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...

20 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Warm-up drills: Tall jerk and short step drills *re-rack technique Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: 5-1 MU 1 rd “DT” 12 DL 9 HPC 6 PJ Scaled: 15-12-9-6-3 Ring dips 1 Rd DT btwn sets (5rds total) Lv1:...

18 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. WOD: 3 rounds for time: 30 Squat Cleans 95/65 30 Pull-ups 800 m run Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...

18 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: E3M for 15 -4 Tempo Back Squats 3 sec down- fast up @50-60% -6 box jumps @ high WOD: for reps 3 min AD Cal 3 min WB 2 min AD cal 2 min WB 1 min...

17 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength A: 15 min running EMOM clock: EMOM 5 Snatch High pull+ Hang Power Snatch EMOM 5 Power Snatch+ hang (squat snatch) EMOM 5 Snatch Strength B: 5x1 Deadlift @ 88-90% Finish: Hamstring PNF with band w/...

16 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. 9:30 and 10:30am CrossFit Strength: Strict Press 4x10 ~50-60% of 1RM. WOD: 75 sit-ups Then, 7rds 20 DB Snatch (from hang) Farmer carry 100m Then, 75 sit-ups Lv1: 20/15 Lv2: 35/25 Lv3: 50/935 Log your scores on Beyond...

15 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. 8:30 am Lite N Tite WOD: 5rds for time 400m run 10 Plate Burpees (G2O) 20 OH walking lunges Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 Finisher: 4 sets of -Back extensions x10-15 (AHAP) -Side plank...

14 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Alt EMOM for 10 min Odd min:1-3 Strict Ring MU Banded, or partner assisted OK Or 3-5 Strict Pull-ups (on bar) AHAP Even min: seated Russian twists with MB...