Sunday January 29, 2017

Posted on Jan 29, 2017 | 0 comments

Open Gym Today 9am-10:30am

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Friday January 27, 2017

Posted on Jan 26, 2017 | 0 comments

Saturday – Open Gym from 7am-9am, CrossFit Class at 9am.

This Sunday January 29th, we will be open from 9-10:30am.  We will be open on Sundays Feb. 5 through Sunday March 26th from 9-11am, (through the end of the CrossFit Open on March 26th).

Come in for a little extra conditioning or to work on some of the skills we know will be in the Open workouts!

Strength:

Deadlift

5-4-3-2-1

WOD:

Partner WOD – Alternate rounds with a partner

20 Min AMRAP

7 Hang Squat Cleans

21 Cal Row

*Goal – 10 Rounds

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Thursday January 27, 2017

Posted on Jan 25, 2017 | 0 comments

This Sunday January 29th, we will be open from 9-10:30am.  We will be open on Sundays Feb. 5 through Sunday March 26th from 9-11am, (through the end of the CrossFit Open on March 26th).

Come in for a little extra conditioning or to work on some of the skills we know will be in the Open workouts!

WOD:

30 Min EMOM – Alt. minutes

Min 1: 15 Wall Balls 20#/14# to 10 ”

Min 2: 12 Box Jumps 24″/20″

Min 3: 10 Kettlebell Swings 70#/53#

Post WOD:

3 Rounds not for time

12 V- ups

20 Russian Twist

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Wednesday January 25, 2017

Posted on Jan 24, 2017 | 0 comments

Strength:

Clean

3-3-3

Push Press

3-3-3

WOD:

10 Min AMRAP

3 One Arm DB Squat Snatch 55/35

3 Handstand Push Ups

6 One Arm DB Squat Snatch

6 Handstand Push Ups

9 One Arm DB Squat Snatch

9 Handstand Push ups

12/12, 15/15, 18/18, etc.

*Must Alternate DB Snatch

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Tuesday January 24, 2017

Posted on Jan 23, 2017 | 0 comments

Strength:

Snatch Balance

In 15 Min work up to a heavy single

WOD:

“Daniel” – for time

50 Pull Ups

400 m Run

21 Thrusters 95#/65#

Run 800 m

21 Thrusters

Run 400 m

50 Pull Ups

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Monday January 23, 2017

Posted on Jan 22, 2017 | 0 comments

Happy Monday!  Hope everyone had a great weekend!

WOD:

50-30-20

Ab Mat Sit Up

Burpee

**Adv Athlete – GHD Sit Ups

* 20 Min Cap

then,

EMOM – 10 Min

Cal Assault Bike 15/12

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Friday January 20, 2017

Posted on Jan 19, 2017 | 0 comments

Strength:

Clean & Jerk

5 – 5 – 5

*All sets are touch and go

WOD:

3 Rounds for Time

5 Strict Toes to Bar

10 Squat Cleans 135#/95#

15 Box Jumps 24″/20″

 

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