December 24 2019
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**** […]
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**** […]
Monday December 23 2019
12 days of xmas or Warm up Line drills 10 naked bar DL posterior chain foam roll 10 naked bar DL posterior chain foam roll demo grace Strength: (20 Minutes) Tempo Sumo arms (wide) RDL TEMPO 3/2/2 FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR 5×3@77.5% 2×5@50% 2×5@75% 5×3@77.5% […]
Sunday December 22 2019
NO SUNDAY CLASS UNTIL JANUARY PLEASE VISIT THE WEBSITE AND GO TO TRAVEL WODS!
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!