Wednesday January 18, 2017

Posted on Jan 17, 2017 | 0 comments

Strength:

Pause Front Squat

3-3-3

Use heaviest weight possible for each set

* 3 sec pause at the bottom of each rep

WOD:

EMOM – 10 Min

1 Squat Clean Thruster 135#/95#

2 Jerks

3 Front Squats

Post WOD:

3 Rounds

20 Sec. Hollow Hold

20 Sec. Superman

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Tuesday January 17, 2017

Posted on Jan 16, 2017 | 0 comments

Strength:

Strict Press

1-1-1-1-1

In 20 Min work up to a heavy single

WOD:

3 Rounds

15 Thrusters 95#/65#

10 Bar Facing Burpees

Rest 3 min

*Goal is sub 90 sec per round

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Monday January 16, 2017

Posted on Jan 15, 2017 | 0 comments

WOD:

3 Rounds

20 Wall Balls 20#/14#

20 Sumo Deadlift High Pulls 75#/55#

20 Box Jumps 20″

20 Push Press 75#/55#

20 Cal Row

Rest 1 Min between each round

Goal 14-16 min

Cap 22 min – scale accordingly

Post WOD:

every 2 min for 10 min (5 sets)

10 sec Ring Support Hold

3-5 Strict Ring Dips

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Friday January 13, 2017

Posted on Jan 12, 2017 | 0 comments

Just a reminder – Saturday Schedule: Open Gym 7am-9am, CrossFit Class 9am

Starting Sunday January 29th, we will have Open Gym from 9-11am.  We will open the gym on Sundays just through the finish of the CrossFit Open at the end of March.

Strength:

Back Squat

10-10-10

WOD:

20 Min AMRAP

4 Ring Muscle Ups

8 Handstand Push Ups

16 Kettlebell Swings 70#/53#

Scale for Ring Muscle ups – 6 Burpee Chest to Bar Pull Ups/Pull ups

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Thursday January 12, 2017

Posted on Jan 11, 2017 | 0 comments

Just a reminder…there is still a 12 pm CrossFit Class.  In addition to our Regular CrossFit we are offering a Fitness Express Class from 12:15pm – 12:45pm.  This is a great class if you are crunched for time.  Your workout does not have to be long and heavy to be fit!

WOD:

50 Double Unders

50 Push Press 75#/55#

50 Ball Slams 50#/35#

50 Ring Rows

800 m Run or 1000 m Row

50 Overhead Walking lunges w/ Plate 45#/25#

50 Deadlifts 75#/55#

50 V- ups

50 Double Unders

 

 

 

 

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Wednesday January 11, 2017

Posted on Jan 10, 2017 | 0 comments

Don’t forget, Thursday is “bring a friend day”.  If you have a friend that you think would like to try CrossFit bring them in Thursday (any class).

Fitness Express Class is every M,W,F at 12:15pm – 12:45pm.  There is also a regular CrossFit class at the regular 12pm time!

Strength:

Front Squat (20 min)

5-4-3-2

*use heaviest weight possible for all sets

WOD:

3 Rounds for Time

9 Power Cleans 135#/95#

6 Front Squats 135#/95#

(3 Rounds Cindy)

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Push Ups

15 Air Squats

5 Pull Ups

10 Push Ups

15 Air Squats

**Goal – 16 min

*Cap – 21 Min

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Tuesday January 10, 2017

Posted on Jan 9, 2017 | 0 comments

If you missed the Fitness Express Class yesterday…don’t worry.  It is every M,W,F at 12:15pm – 12:45pm.  There is also a regular CrossFit class at the regular 12pm time!

Skill:

3 Rounds Not for Time

2 Rope Climbs

6 Turkish Get Ups (alternating)

25′ Handstand Walk or 12 Handstand Shoulder Taps/30 sec. Handstand Hold

WOD:

10 Min AMRAP

7 Thrusters 95#/65#

7 Bar Facing Burpees

3 Min Rest

10 Min AMRAP

10 Sumo Deadlift High Pulls 95#/65#

10 Box Jumps 24′/20′

 

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