Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Strength: Back Squat 5,3,3,1,1,1 WOD: 8 AMRAP Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Presenting ATHLETE OF THE MONTH December: Mila...
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite) Shoulder Prep: Every 20 sec Shoulder W/u 4 rds A-T-Y-I Skill: Kipping/ Butterfly Pull-up Drills and practice WOD: 3 rounds for time: 20 Pull-Ups 20 Overhead Walking Lunges 400 m run Lv1: jumping pull-ups, 25/15 Lv2:...
Holiday Class Schedule: Thurs, Dec 24th- 8am and 12pm Fri, Dec 25th- 11am Sat, Dec 26th- 9:30 and 10:30 am Shoulder Prep: Every 20 sec Shoulder W/u 4 rds A-T-Y-I Strength: EMOM 9 1,2,3,1,2,3,1,2,3 Power Snatch -TNG encouraged but not required -Increase weight every 3 min WOD: 15 min AMRAP 1000 m row buy-in then, 9 Ring Dip 9...
See the Holiday Schedule Here Strength: 10 min to Find a 3 rep max Thruster Skill: rope climb technique review Partner WOD: BRING TALL SOCKS/ WEAR LONG PANTS 7 Rope climbs 21 thrusters 5 Rope climbs 21 plank burpees 3 Rope climbs 21 Thrusters *Share work as desired, one partner works at a...
9 am Lite N Tite WOD: WOD 1: Row 30sec on/off for calories -10 rds WOD2: Partner Sled Push/ rope pull rest while your partner pushes the sled, and then pulls it in with the rope. Alternate- 5 rds each for time Finisher: Reverse Tabata L-Sit hold 9:30 and 10:30...
Strength: Every 2 min for 10 5 Bench press WOD: Death by weight...
Recognize this guy? By Sasha Yevelev Strength: 3 Back Squats every 30 sec for 4 mins @ 50% rest 2 mins 7 Barbell Jump Squats every 30 sec for 4 mins @ 25% WOD: 6rds for time 12 single arm DB/KB snatch (total) 6 Burpees to 6+ inch target Sprint 100 rest...
Here's the Yevelev's- another one by Sasha Yevelev! Warm: Every 20 sec Shoulder W/u 4 rds alternate through position A-T-Y-I 20 sec on/5 off: 4 rds alternate through Plank (on hands) Superman Side Plank (on hands) Side Plank Strength: Alt EMOM 10 Ring Rows x5 Shoot thurs on parallets x5-8 (no push-up/no dip) WOD: 12 min AMRAP Ladder 5 Wall balls...
Thank you to our member, Sasha Yevelev for the AMAZING CrossFit Holiday photos he took on Sunday! This one is of our heavy lifter, Medwin Mina, and his family! Strength: Strict Press 3,2,1,1,1 Skill HSPU technique review Or practice headstands and kicking up to handstands on the wall WOD: 4 min AMRAP/...
Strength: A) Every 90 for 6 Hang Clean + Clean + Jerk B) Front Squat 4x1 @90% then drop to 75% for max reps WOD 8 min AMRAP “Cindy” 5 pull-ups 10 push-ups 15 Air squat/ front squat/ OHS (rotate thru each round) (45/35) Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila's CrossFit Journey...