HAPPY THANKSGIVING TO ALL OUR FRIENDS AND FAMILY! We are so thankful for each and everyone of you! We hope you all enjoy your Thanksgiving and spending time with your family! We are Closed Thursday and Friday However I may come in on Friday. If I do I will post a time so you can […]
WARM UP 10min warm up SKILL Muscle up/pull up kipping WOD Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips
WARM UP 10min Warm up WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. AMRAP in 3min each movement at 0:00 Burpees 3:00 SDHP 6:00 10m sprints
WARM UP 10 min Group Warm up WOD Row 250 m This is an all out effort for time Take as many attempts as needed Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. Post times to comments.
8:00am FREE WORKOUT Bring your friends and family! Free child care WARM UP WOD Stadium style-teams of 2-4 2 rounds 50 double unders (100 singles) 40 Airsquats 30 sit-ups 20 burpees 10 box overs
WARM UP 10min Group Warm up WOD Find 7 rep max Back Squat then Complete 2 rounds for time: 70/44 Russian KB Swings – 50 reps 70/44 One Arm KB Power Snatch – 50 reps Alternate arms as needed. Post times to comments.
We will have only 2 classes Tuesday Veterans day! *NOTE Spartan training is posted on the Private FB Page If youd like to be apart of this specialized training there’s still time to register HERE WARM UP 10 min Group warm up WOD Spend 10min working on Skin the cat or getting inverted on […]
WOD CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep This one will take time! Please be safe! Use spotters! Rules: The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on […]
WARM UP Joint Rotations Shoulder Pass Through easy 400m run Group warm up 10min WOD For time: Row 1000m 30 Handstand Push Ups (scale is double reps hand release push ups) Run 1000m EWOD Run 400m x 5 rest 90sec Post total time including rest
WARM UP 10min Group Warm up WOD Deadlift 1×5 at 50% 1RM 1×3 at 60% 1RM 1×2 at 70% 1RM 1×1 at 75% 1RM 1×1 at 80% 1RM 1×1 at 85% 1RM 1×AMRAP at 90% 1RM then 9-7-5 reps, for time of: Power Clean, 115/75 lbs Shoulder-to-Overhead, 115/75 lbs Overhead Squat, 115/75 lbs Sumo Deadlift […]