POWER IS ON!!! ALL CLASSES ARE A GO! Strength: Every 2 min for 10 min Snatch + below the knees snatch + hang snatch Focus on technique and quality. Keep it light and pretty. WOD: For time: 800m Row 40 Pull-ups 400m Run 40 KBS 400m Row 40 Burpees 800m Run 40 Wall Balls (30 min cap) Lv1: 30 reps...
POWER IS ON!!! NIGHT CLASS IS A GO! Strength: Every 90 for 8 rounds 1 Clean pull + 1 Hang clean + 1 clean Build in load WOD: 4 rounds 3 min on/ 1 min off 3 PC 155/115 6 Candlestick Rolls with Med ball overhead Lv1: 105/70 Lv2: 135/95 Lv3: Rolling Candlestick Pistol, 155/115 6pm...
POWER IS ON!!! NIGHT CLASS IS A GO! Strength: Every 90 for 8 rounds 1 Clean pull + 1 Hang clean + 1 clean Build in load WOD: 4 rounds 3 min on/ 1 min off 3 PC 155/115 6 Candlestick Rolls with Med ball overhead Lv1: 105/70 Lv2: 135/95 Lv3: Rolling Candlestick Pistol, 155/115 6pm...
6pm and 7pm class is CANCELED TODAY due to power outage. It gets too dark. 6am and 7am are also canceled for tomorrow. Hopefully it will be fixed by tomorrow night. We will keep you updated. Don't forget to submit your Open 16.3 scores by...
6pm and 7pm class is CANCELED TODAY due to power outage. It gets too dark. 6am and 7am are also canceled for tomorrow. Hopefully it will be fixed by tomorrow night. We will keep you updated. Don't forget to submit your Open 16.3 scores by...
Week three of the CrossFit Games Open! Saturdays' Schedule Feb 27-March 27th 9am Lite N Tite 9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time. 11:30am Olympic Lifting WOD: CrossFit Games Open...
Week three of the CrossFit Games Open! Saturdays' Schedule Feb 27-March 27th 9am Lite N Tite 9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time. 11:30am Olympic Lifting WOD: CrossFit Games Open...
Skill: 15 min: Bar MU drills (if you have C2B pull-ups) Hips to bar Jumping BMU Banded BMU Scaled: 15 min AMRAP for quality Max Ring support hold 10 GHD sit ups 5 Hard Ring Rows WOD: 5 min AMRAP 5 Strict HSPU 10 Pistols 2 min Rest 4 min AMRAP 5 HSPU (kip OK) 10 OH lunges with plate 35/35 2...
Skill: 15 min: Bar MU drills (if you have C2B pull-ups) Hips to bar Jumping BMU Banded BMU Scaled: 15 min AMRAP for quality Max Ring support hold 10 GHD sit ups 5 Hard Ring Rows WOD: 5 min AMRAP 5 Strict HSPU 10 Pistols 2 min Rest 4 min AMRAP 5 HSPU (kip OK) 10 OH lunges with plate 35/35 2...
Third Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement live with us! 6-7:30pm Come anytime to do the open workout (registered or not) 6:30pm Olympic...