December 24 – 26 gym CLOSED

  MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.    NO CLASSES SUNDAY THE 22,29 AND JANUARY 5.  ****KIDS CLASSES**** […]

Saturday December 21 2019

  12 DAYS OF CHRISTMAS OR BELOW WOD   BUY in parking lot …weight plate carry …..   MetCon 8 min       Partner 1 rows while partner 2 does 1 round of work then switch off until 8 mins have passed.  Target 3 rounds each 10 pull ups/ RINGS  20 Double unders/ 100 […]

12 DAYS OF XMAS December 20 2019

This is last years post, throw back Friday.   Coach Rachel, Chris and Coach Jas doing a plank off. 12 days of xmas Wod   30 minute time cap It’s like the song do #1 then #2 and 1 again, 3, 2, 1 then 4, 3, 2, 1 get it 🙂 FUN FUN FUN 10 […]

Thursday December 19 2019

CONGRATS TO MISS SMART LADY OR SHOULD I SAY DR. JASMINE KIM.  I HAVE KNOW JAS FROM THE START OF THIS PROGRAM AND I AM SO PROUD OF HER AND GRATEFUL TO WATCH HER JOURNAL TO GET HERE! WOW! Weak Skill Day …  What have you been working on? Have you mastered it? If no […]

Wednesday December 18 2019

Warm up  10 partner mb toss  10 partner mb side toss, right and left side 10 banded shoulder circles  10 ps tall plank single arm rows  10 alternating push up openers on Mb  release hips  Strength Front squat   5 4 4 3 2 2 2     Do not load your bar if you […]

Tuesday December 17 2019

Strength  SL  Deadlifts: 5×8 @ 65% alt Superset with 8/leg front foot elevated db lunges (front foot on 45lb plate) Chipper 50 side box step overs 40 wall ball 30 weight plate drags across room..GRIP strength 20 Db cleans 45/35/25/20    MW 10 rotational planks right and left …. no burpees in this wod!

Monday December 16 2019

  Weighted Vests Anyone ??   Warm up 10 wall squats in supine position with dowel pull over.  protract your shoulder blades 10 down ward dog opening shoulder  10 straight arm presses in bench  1 min lat release on foam roller 10 single arm push ups  release foreman with barbell wrist stretches  Barbell Stamina 5 […]

Sunday December 15 2019

  NO SUNDAY CLASSES until January Please look on the website to travel wods and work out at home or away   

Saturday December 14 2019

FUN TIME OPEN 2020 COMPLETE   PARTNER WORKOUT – 30  MINUTE AMRAP E4MOM DO 2 PARTNER BURPEES …. BURPEE OVER YOUR PARTNER 2 X THEN RESUME WOD  **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners perform the entire […]