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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Monday February 13, 2017

Posted on Feb 12, 2017 | 0 comments

Only 10 more days before the first CrossFit Open WOD is announced!  There is still plenty of time to sign up.  

Next Monday February 20, 2017, (Presidents Day),we will only be open for the 8am & 9am class.

WOD:

As many Reps in 5 Min as possible

3 Power Snatches 75#/55#

3 Burpees over the Bar

6 Power Snatches

6 Burpees over the Bar

9 Power Snatches

9 Burpees over the Bar

12 Power Snatches

12 Burpess over the Bar

15 Power Snatches

15 Burpees over the Bar

Rest 2 Min

3 Min AMRAP

rest 2 Min

1 Min AMRAP

Post WOD:

Every 45 sec for 6 sets

10 Chest to Bar Pull Ups

 

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Friday February 10, 2017

Posted on Feb 9, 2017 | 0 comments

It’s Friday! I hope you all have had a good week!  Don’t let all this rain and bad weather keep you from coming into the gym.  Make the commitment to yourself to get your workouts in!

Strength:

Back Squat

3-3-3-3-3

WOD:

30-20-10

Hang Power Clean 115/75

Push Jerk 115/75

Goal 7-10 min

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Thursday February 9, 2017

Posted on Feb 8, 2017 | 0 comments

WOD:

For Time

2000 m Row

100 Push Ups

100 m Bear Crawl

50 DB Box Step Ups 40#/25#

100 m Bear Crawl

100 Ab Mat Sit Ups

1 Mile Run

10 Rope Climbs (Rope climbs can be broken up anyway and done at any time during the workout)

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Wednesday February 8, 2017

Posted on Feb 7, 2017 | 0 comments

Strength:

EMOM – 10 Min

1 Front Squat @ 90% of your 1 RM

WOD:

3 Rounds for Time

15 Handstand Push Ups

12 Box Jump Overs 24″/20″

9 Back Squats 185#/135#

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Tuesday February 7, 2017

Posted on Feb 6, 2017 | 0 comments

WOD:

AMRAP – 7 Min

10 Power Snatches 75#/55#

3 Bar Muscle Ups

*Scale for MU – 6 Burpee chest to Bar Pull Ups/Burpee Pull Ups

Post WOD:

3 Rounds not for Time

Double KB Front Rack Carry (heavy)-100′

25 Weighted Sit Ups

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Monday February 6, 2017

Posted on Feb 5, 2017 | 0 comments

Thank you to everyone who came out to support our teams competing this weekend!  It was great to see you all!

The CrossFit Open is just around the corner.  This is a great way to challenge yourself.  There will be one workout released each week for 5 weeks, starting on February 23rd.  There are age divisions as well as RX and Scaled.  It will be the class workout on Friday’s  and we will also be having a Friday night throwdown, where you can come in and perform the workout with a little more of that competition feel!  If you have any questions about signing up, ask a trainer.

Strength:

1 Clean + 2 Front Squats + 1 Split Jerk

1-1-1-1-1

WOD:

6 Rounds

“The Ghost”

6 Rounds – 1 Min. per Station

Row for Calories

Burpees

Double Unders

1 Min Rest

 

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