This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar. See you there! Strength: Bench Press 5x3 @ 75-80% of 1rm WOD: 4rds 3 min AMRAP 8 Deadlifts 8 Bar...
Regular Group Class at 4pm and 5pm only! What is your short term (3 month) and long term goal of this new year (in CF)? WOD: “New Years Countdown” 10-1 Front Squats Ball Slams 100 m dball carry between sets Lv1: 85/60, 15# dball Lv2: 105/70, 20# ball Lv3: 135/95, 30#dball Finisher: accumulate 2 min L-sit hold...
Half Day Schedule: 6am, 7am, 7am elements, 8am class and 12pm only! Have a safe night! Question of the day: What did you accomplish in 2014 (in CrossFit) that you are proud of? Strength: Weighted ring Push-Ups 3x8 WOD: “New Years Eve” 12/31/2014 5 rounds for time 12 Pull-ups 31...
Strength: 10 min EMOM 1 clean pull + 1 hang squat clean *Try to use the same weight for most sets. Add weight on rds if necessary WOD: 12 min on the clock: 1 min Squat clean 1 min push jerks 2 min squat cleans 2 min push jerks 3 min...
Skill: 4 min AMRAP Jump rope Crosses 1 burpee penalty for tripping WOD: For time: 50 DU 40 Air squats 30 T2B 20 SDHP 10 OHS 5 MU/ 10 burpee pull-ups 10 OHS 20 SDHP 30 T2B 40 Air Squats 50 DU Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Follow our class schedule to see an updated class schedule during the...
Skill: Rope Climb Technique practice (with and w/o legs) Lv3: 3 legless rope climbs for time -too easy? then try 3 L-sit rope climbs for time WOD: 15 Min AMRAP 2 Rope Climbs 20 Wall Balls 200 m Run Follow our class schedule to see an updated class schedule during the Holidays! [standout-css3-button...
Regular Class schedule today! 9:30am, 10:30am, 11:30am intro and 11:30-1pm open gym Mobilize: ankles and lats Strength/Skill: 30 sec for max reps OHS 1 min rest 8 rounds Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 (From Floor) WOD: 7 rounds 90 sec AMRAP 5 Plate Burpees 10 OH lunges 30 sec rest Follow our class schedule to see...
Class at 12pm, 5pm and class only! Strength: Bent over barbell rows 4x10 *at same weight WOD: "Cardio for time" 800 m row 800 m run 400 m row 400 m run 200 m row 200 m run 100 m row 100 m run Follow our class schedule to see an updated class schedule during the Holidays!...
ONE CLASS TODAY AT 11 AM! Merry Christmas! WOD: “12 days of Christmas” For time: 1 Clean & Jerks (12 total) 2 Deadlifts (22 total) 3 Burpees (30 total) 4 Pull-ups (36 total) 5 Wall Balls, 20 lbs (40 total) 6 Box Jumps, 20 in (42 total) 7 Kettlebell Swings, 53/35 (42 total) 8...
Follow our class schedule to see an updated class schedule during the Holidays! Warm up: 2 min stations with a partner -sled push /sled rope pull -MB situp toss -single/double unders -row -lat foam roll (this will accommodate a 20 student class, if there are more, add another station- handstand practice) WOD:12...