Endurance Club: Bring your bike!
We will be going for a road ride tonight for endurance club, so bring your bike!!
Endurance Club: Bring your bike! Read More »
June 2014
WOD: Squat, Crossfit Disco
Monday Workout Of the Day LIFT Squat: Find 1RM WOD “CrossFit Disco” 10-9-8-7-6-5-4-3-2-1 Power Clean (75% bodyweight) Pullups
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WOD: Rope Climbs and Karen
Sunday Workout Of the Day Buy In: 5 Rope Climbs WOD “Karen” 150 Wall Balls (20/14) Buy Out: 5 Rope Climbs
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WOD: Clean Complex, Sprints, HSPUs
Saturday Workout Of the Day LIFT “Fix The Pull” 5 Sets of…. 1. Deadlift floor to knee 2. Deadlift floor to hips 3. High pull from knees to full hip extension 4. Power Clean WOD 1 5min EMOM 1/2 Gasser (100 yard Sprint) WOD 2 Every 30sec for 5min 2 Hang Power Cleans (75% 2RM
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WOD: Front Squats, Goblets, Dips, Pullups
Friday Workout Of the Day LIFT Front Squat 3×3 @ 90% 3RM WOD 21-15-9 Goblet Squats (50/35) Ring Dips Pullups
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WOD: Snatch, Pushups, Ring Rows, KBS
Thursday Workout Of the Day LIFT Snatch 3×2@95-97.5% 2RM WOD 50 Pushups 25 Ring Rows 50 KBS (50/35) * On each break in sets, perform 20 Double Unders
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Some Key Announcements
Hey, just wanted to share a few announcements with you… 1. There will be some changes to the weekend schedule for July and August… Saturday 10am CrossFit 11am Combined Class (Bootcamp / Members Choice / Mobility) Sunday 11am CrossFit 6pm Combined Class (Gymnastics, Football, Mobility, Members Choice) 2. Our One-Year Anniversary is coming up! Come
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WOD: TGU, Plank, Push Press, Ball Slams, Suicides
Wednesday Workout Of the Day SKILL WORK Find 1RM Turkish Getup BUY IN 4 Rounds – Not For Time… 6 Turkish Getups (50/35) 60sec Plank WOD 10-9-8-7-6-5-4-3-2-1 Push Press (65% of Last Week’s Heaviest Triple) Ball Slam (20/14) * With 1 Suicide Between Rungs
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WOD: Back Squat, Lunges, C2B, Jumps
Tuesday Workout Of the Day LIFT Back Squats 2 Rounds… 1@90% 3RM Rest 15sec 1 Rest 30sec 1 Rest 45sec 1 Rest 2-3min Between Rounds Then… 1 Round @95-100% WOD “Crazy Eights” 8min AMRAP 8 Front Rack Walking Lunges (115/75) 8 Chest to Bar Pullups 8 Box Jumps (24/20)
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Endurance Cancelled Tonight
No Endurance Club tonight due to weather
Endurance Cancelled Tonight Read More »
