Friday July 6, 2018

Posted on Jul 5, 2018 | 0 comments

BringAFriend

Friday July 20, 2018…FREE FRIEND FRIDAY!  Bring a friend with you to workout!  No CrossFit experience necessary…everyone is welcome.

WOD:

“Fight Gone Bad”

For Total Reps

1 Min of work at each station for 3 Rounds, with 1 min rest between rounds

Wall Balls 20/14

Sumo Deadlift High Pull 75/55

Box Jumps 20″

Push Press 75/55

Cal Row

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Thursday July 5, 2018

Posted on Jul 4, 2018 | 0 comments

WOD 1:

For Time

2000 m Row

1 Mile Run

2000 m Row

WOD 2:

Every 4 Min for 3 Rounds

50 Air Squats

40 Mountain Climbers

30 Lunges (15/side)

20 Ring Rows

10 Burpees

 

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Wednesday July 4, 2018

Posted on Jul 3, 2018 | 0 comments

best-of-the-west-fourth-of-july-fireworks.02

Happy 4th to everyone!  Hope to see you all at 8:30 today!

WOD:

“July 4, 1776″

7 Rounds

4 Power Cleans 225/155

17 Hand Release Push Ups

then

76 Wall Balls 20/14

Buy Out – 242 Double Unders

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Tuesday July 3, 2018

Posted on Jul 2, 2018 | 0 comments

Tomorrow, Wednesday July 4th, we will only have ONE class...8:30am!  Thursdays schedule will also be slightly modified.

Thursday’s Hours: 6-10am 12-1pm, 4-6pm

WOD:

21-15-9

Front Squat 135/95

Kettlebell Swing 70/53

400 m Run

Post WOD:

3 attempts

100′ Prowler Push (as heavy as possible)

 

 

 

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Monday July 2, 2018

Posted on Jul 1, 2018 | 0 comments

This Wednesday July 4th, we will only have ONE class...8:30am!  Thursdays schedule will also be slightly modified.

Thursday’s Hours: 6-10am 12-1pm, 4-6pm

Strength:

Back Squat

Work up to a heavy single for the day

WOD:

AMRAP 12 Min

6 Strict Handstand Push Ups

9 Deadlifts 225/155

30 Double Unders

 

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Saturday June 30, 2018

Posted on Jun 29, 2018 | 0 comments

Open Gym 7:30-8:30am

CrossFit Class 8:30am

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Friday June 29, 2018

Posted on Jun 28, 2018 | 0 comments

Next week (Wednesday July 4th) we will only have ONE class...8:30am!  Thursdays schedule will also be slightly modified

Thursday Hours 6-10am 12-1pm, 4-6pm

WOD:

EMOM – 20 Min

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Rx 185/135

3+3+3 every min for as long as possible

Stop at 20 Min

Post WOD:

10 Min AMRAP

5 DBall over the Shoulder 150/100

100′ DBall or Sandbag Carry (Bear Hug)

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