Tuesday January 24 2017
Happy Tuesday Rachel is teaching lifting class tonight……dont miss this ! Warm up Coaches Choice ENDURANCE “Just Row With It” For Time: 1,000 meter Row 2 minute rest For Time: 500 meter Row 2 minute rest For Time: 250 meter Row WOD For Time: Buy in: 100 Double Unders/200 s skips, work on your […]
Wednesday January 23 2017
REGISTER TODAY….. FUN FUN FUN It’s that time of year again when we all get obsessed with the CrossFit Games Open (starts February 23, 2016)! Every week on Friday for 5 weeks, we will run these workouts at all of the scheduled CrossFit and CFBootcamp classes at both of our locations. For those that […]
Saturday January 21 2017
WINNING TEAM LAST SATURDAY…..YA…. BOTH TEAMS DID GREAT ONLY SECONDS APART! WARM UP Coaches choice! For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is […]
Friday January 20 2017
Ed is supervising again ……..:) warm up 2x 1 bottom up push up and 2 elbow to knee holding plank 10 dowel squats, keeping 3 point contact 10 side to side lunges keeping 3 point contact 200 m row 20 sec holds on rig 200 m run 1. Do Both Strength and no […]
Thursday January 19 2017
Teen class today at 5:00pm……Working on their hand stand holds Weak skill 15 min or missed strength move. immediately followed by… 5 rounds of: Athletes can start rowing first and wod second …..you choose 12 HRPU/ HSPU 12 Box Jump-Overs or on immediately followed by… Row 1000 Meters BEGINNERS – SCALED DOWN VERSION OF WOD 4 rounds […]
Wednesday January 18 2017
Michelle is sporting our new boxes! These boxes are great but they will take some getting use to. Make sure you start low and build up again, away jump in the middle and jump just a little higher. When using the 30″ side be sure to put it against the wall so it doesn’t topple […]
Friday January 17 2017
Throw back Friday Snatch complete… Nice Emily Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch […]
Monday January 16 2017
WARM UP 10 ring rows 20 walking S L deadlifts wallwalk holds 20 -30 sec WEAR SOCKS SKILL Pull Ups 5 x 3 [up 0s > down 3-5 s] TEAM WOD | TEAMS OF 2 “Shake it up” AMRAP in 24 minutes: one person working at a time or cut work in half 70 Wall […]
Friday January 13 2017
Snatch complete… Nice Emily Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full […]
Friday January 13 2017
STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full Snatch *These must be touch and go. Start at 50% of your 1 rep max and add 5-10 lbs each round. WOD “13.2 V2” 7 Minute AMRAP 3 Power Snatch @ (115/75) 3 Toes to Bar 6 Power Snatch […]