Thursday January 19, 2017

Posted on Jan 18, 2017 | 0 comments

WOD:

Partner Workout – I go, you go format (Whole Round)

10 Total Rounds for Time

250 m Row

10 Burpees Over the Rower

50 Double Unders

 

Post WOD

100′ Front Rack Double Kettlebell Carry (heavy)

30 Ab Mat sit Ups

100′ FR Double KB Carry

20 Ab Mat Sit Ups

100 FR Double KB Carry

10 Ab Mat Sit Ups

**Adv Athlete – GHD Sit Ups

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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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