04 Jan

Posted at 20:30h in WOD

Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE Warm-up 3 sets: 250 m row 12 shoulder taps in HS on wall (or free) 10 Hollow Rocks then, Every 20 sec- 4 sets A-T-Y-I then, Tall Jerks w/...

04 Jan

Posted at 10:24h in WOD

Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE Strength: Back Squat 5x8 Every 2.5 min. Work up to a heavy 8 rep Partner WOD: 6 min AMRAP Partner handstand while other partner gets max laps of...

01 Jan

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE Strength Alternating EMOM 10 6 single leg DL (3 each) 45 sec plank from elbows (forearms parallel. Hands don't touch.) WOD: 8 min AMRAP 10 DL 135/95 15 BJ increase DL...

31 Dec

Posted at 20:00h in WOD

Friday- NYD- 1pm only Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE Strength: 5x3 Strict Pull-up AHAP Lv1- Negative Pull-ups WOD:“New Years Countdown” 10-1 T2B Heavy Wall Ball (or higher target) Finisher: Reverse Tabata L-Sit Hold on parallettes Presenting ATHLETE...

30 Dec

Posted at 20:00h in WOD

Thursday- NYE Schedule: 8am and 12pm only. Friday- NYD- 1pm only Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE Skill: Drop (tall) jerks w/ PVC, then with Bar Strength: 8 EMOM clean + 2 jerks (perfect...

29 Dec

Posted at 20:00h in WOD

Thursday- NYE Schedule: 8am and 12pm only. Friday- NYD- 1pm only Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE WOD 1: 3 rounds: 500m row 3 min rest WOD 2: 4 rounds: 5 Burpee Muscle-Up 10 OHS 115/75 Lv1: 10 Burpee...

28 Dec

Posted at 20:00h in WOD

Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition "weigh-in" is Jan 16th. Book your time ASAP- CLICK HERE Strength: Back Squat every 2 mins 8,6,4,4,4,4 WOD: 12 min AMRAP 6 curtis P 75/55 200m run (Curtis P= Power Clean, FR Lunge L, FR Lunge R, Push Press) 6 pm Lite...

28 Dec

Posted at 11:48h in WOD

Skill: Spend 10 min reviewing HSPU technique/ and modifications. Burgener warm-up CrossFit Games Open WOD 15.4 8 min AMRAP 3 Handstand Push-ups 3 Cleans 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3 Cleans 12 Handstand Push-ups 6 Cleans 15 Handstand Push-ups 6 Cleans 18 Handstand Push-ups 6 Cleans 21 Handstand Push-ups 9 Cleans Adding 3 reps to the Handstand Push-up...

25 Dec

Posted at 20:52h in WOD

Holiday Class Schedule: Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Skill: Handstand drills: -Kick to handstand on wall -Should taps -HS walks -Headstand hold Find max distance HS walk Or max shoulder taps WOD: Partner offense/ defense -4rds Def: 200 m run Off: man makers for reps (One push-up) Presenting ATHLETE OF THE MONTH...

24 Dec

Posted at 20:00h in WOD

Holiday Class Schedule: Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Strength: 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,...