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Tuesday February 21, 2017

Posted on Feb 20, 2017 | 0 comments

Only 2 more days before the first CrossFit Open Workout is announced!  The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

Strength:

Snatch

5 x 1 @ 85%

WOD:

5 Rounds for Time

10 Squat Clean Thrusters 115#/75#

20 Burpees

 

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Monday February 20, 2017

Posted on Feb 19, 2017 | 0 comments

Classes today are 8 & 9am Only! There will not be a conditioning or fitness express class.

WOD:

Teams of 3

Complete as many Rounds as Possible in 25 Min

12/9 Cal Row

9 Box Jump Overs 24″/20″

6 DB Hang Squat Cleans 50#/35#

Only one person is working at a time.  Round should take approx.. 90 sec so scale accordingly.

*work/rest ratio is about 1:2   *90 sec. work is HIGH intensity

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Friday February 17, 2017

Posted on Feb 16, 2017 | 0 comments

Monday February 20th, (Presidents Day) we will only have an 8 & 9am class.  There will not be a conditioning class or a fitness express class.  Sorry for any inconvenience! Saturday February 18, and Sunday February 19th schedule will remain the same.

Strength:

Deadlift

2-2-2-2-2

WOD:

AMRAP 20 Min

(Short McGee)

5 Deadlifts 275#/185#

13 Push Ups

9 Box Jumps 24″20″

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Thursday February 16, 2107

Posted on Feb 15, 2017 | 0 comments

Monday February 20th, (Presidents Day) we will only have an 8 & 9am class.  There will not be a conditioning class or a fitness express class.  Sorry for any inconvenience! Saturday February 18, and Sunday February 19th schedule will remain the same.

 WOD:

4 Rounds for Max Reps

1 Minute Burpees

1 Min Rest

1 Minute KB Swing 53#/35#

1 Min Rest

1 Minute Cal Row

1 Min Rest

1 Minute Toes to Bar

1 Min Rest

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Wednesday February 15, 2017

Posted on Feb 14, 2017 | 0 comments

Strength:

Front Squat

Find a heavy set of 3

then back off to a heavy set of 10

WOD:

2 Rounds For Time

50 Thrusters 95#/65#

50 Assault Bike Calories

(65 Cal Airdyne)

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Tuesday February 14, 2017

Posted on Feb 13, 2017 | 0 comments

The first Open WOD will be announced in 9 days!  Sign up now and come in on Friday nights and throw down with your friends and fellow athletes!  

WOD:

10 Rounds for Time

4 Front Rack Lunges 135#/95#

3 Box Jumps 24″/20″

2 Muscle Ups (Bar or Ring – your choice)

1 Squat Clean Thruster 135#/95#

*goal 12-15 Min

**Cap 17 Min

then

10 Min EMOM

100 M Shuttle Run

 

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