Monday Workout Of the Day In teams of 2… 2 Rounds Partner A) 400/300m Row Partner B) 15 Push Press (115/80) Partner A) 400/300m Row Partner B) 15 Goblet Squats (53/35) Partner A) 400/300m Row Partner B) 75 Double Unders Partner A) 400/300m Row Partner B) 15 Burpees – Partners work at the same time […]
New Year’s Eve WOD Read More »
Note: We have added 1pm Open Gym today Sunday Workout Of the Day WOD 1 Every 4mins x 4 15 yard Handstand Walk* 15 yard Farmer’s Carry (heavy) 15 yard Double KB Front Rack Carry (heavy)** *Scaling options: 30sec of work – L1=Pike Hold – L2=Pike Walk around Box – L3=Wall Walks – L4=Shoulder Taps
Saturday Workout Of the Day LIFT Bench Press 5×2 @ 90-95% WOD 16-14-12-10-8-6-4-2 Bar-Facing Burpees Hang Power Snatches (75/55) Wall Balls (20/14)
WOD: Bench Press, Bar-Facing Burpees, Hang Power Snatches, Wall Balls Read More »
Friday Workout Of the Day LIFT Overhead Squat 2-2-2-2-2 WOD 2000m Row BUY OUT Turkish Getups – Build to a heavy set of 4 (2 per arm) – Rest as needed between sets
WOD: Overhead Squat, Row, Turkish Getups Read More »
Reminder: No morning classes today until 10am Open Gym. Regular schedule thereafter. Thursday Workout Of the Day LIFT Sumo Deadlift 5-4-3-2 WOD 4 Rounds 6 Strict Dips 12 Strict Toes to Bar 24 Russian KB Swings (53/35) 48 Double Unders
WOD: Sumo Deadlifts, Dips, Toes to Bar, KB Swings, Double Unders Read More »
Wednesday Workout Of the Day Correction from the previous post: only one holiday class at 10am and open gym from 11-12:30 WOD Teams of 3 30 Synchro Burpees90 Front Squats (125/85)90 Pullups30 Synchro Burpees60 Thrusters60 Chest-to-Bar Pullups30 Synchro Burpees30 Clusters30 Bar Muscle-Ups
WOD: 10AM Holiday Class Read More »
Reminders: – Only one holiday class today @ 10am & Open Gym from 11-12:30 – We are closed on December 25 Monday Workout Of the Day 30min Partner AMRAP* 100 Deadlifts (225/155) 100 Calorie Row 80 Hang Power Cleans (155/105) 80 Calorie Row 60 Push Jerks (125/85) 60 Calorie Row 40 Toes to Bar Max
WOD: Deadlifts, Hang Power Cleans, Push Jerks, Toes to Bar, Row Read More »
Sunday Workout Of the Day LIFT Back Squat 5×2 @ 90-95% WOD ‘Annie’ 50-40-30-20-10 Double Unders Situps BUY OUT 3 Rounds 1min DBall Hold Rest as needed between rounds
WOD: Back Squat, Annie, DBall Hold Read More »
Don’t forget that our Donuts & Coffee holiday gathering is happening today at noon! Bring your friends and family out to the gym to have some treats & mingle. Hope to see everyone there! Saturday Workout Of the Day ’12 Days of CrossFit’ 1(0) – Calorie Row/Bike/Ski 2 – Overhead Squats (110/75) 3 – Power
Holiday Event Reminder & 12 Days of CrossFit Read More »
Friday Workout Of the Day LIFT Press 5-5-5 Push Press 1xAMRAP @ 20% heavier than press weight WOD 10 Rounds 10 DB Snatches (50/35) 10-9-8-7-6-5-4-3-2-1 Lateral Burpees over DB
WOD: Press, Push Press, DB Snatches, Lateral Burpees Read More »
