Uncategorized

Thursday September 14, 2017

Posted on Sep 13, 2017 | 0 comments

Saturday September 23rd at 9am, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at

http://www.liftupautism.com/  

Sign up NOW!

 WOD 1:

30 Min AMRAP

400 m Run

30 KB Swings

20 Alt Lunges

10 Toes to Bar

WOD 2:

4 Rounds

500 m Row

20 Alt. DB Snatch 45/30

10 Toes to Bar

 

 

 

Read More

Wednesday September 13, 2017

Posted on Sep 12, 2017 | 0 comments

A lot of new PR’s on the bench press and deadlift!  Thanks to Coach Fua for the great program!  September 25th we will start a squat cycle while still continuing (a couple days a month) to bench and deadlift.  

Saturday September 23rd at 9am, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at
http://www.liftupautism.com/  Sign up NOW!

WOD:

For Time:

Buy in OR Buy out (You only have to bike once)

46 Cal AB

then

5 Rounds

9 Hang Power Clean & Jerks 135/95

13 Burpees

19 Pull Ups

71 Double Unders

*40 Min Cap

 

Read More

Tuesday September 12, 2017

Posted on Sep 11, 2017 | 0 comments

Saturday September 23rd, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at
http://www.liftupautism.com/  Sign up NOW!

WOD:

20 Min EMOM

Odd: 20 Wall Balls

Even: 200 m Run

Post WOD:

L-Sit

Accumulate 2 min

Couch Stretch 2 min per side

Hamstring/calf stretch 2 min per side

Read More

Monday September 11, 2017

Posted on Sep 10, 2017 | 0 comments

Saturday September 23rd, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at
http://www.liftupautism.com/  Sign up NOW!

Strength:

Deadlift

Find your 3 Rep Max

WOD:

Complete as many rounds as possible in 10 mins of:

20 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

10 Push Jerks, 115/75 lbs

5 Muscle-ups

 

Read More

Saturday September 9, 2017

Posted on Sep 8, 2017 | 0 comments

Saturday Schedule

Open Gym 7am-8am

CrossFit Class 8am & 9am

Have a great weekend!

Read More

Friday September 8, 2017

Posted on Sep 7, 2017 | 0 comments

Saturday September 23rd, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at 

http://www.liftupautism.com/

Strength:

Bench Press

Find your 3 Rep Max

WOD:

AMRAP in 6 Min

40 Double Unders

20 DB Snatches 50/35

Read More