Sunday October 13 2019
Happy Thanksgiving Everyone! Gym hours Saturday 10:00am Class Sunday – Closed for Easter Sunday Monday – Closed for Stat Holiday OPEN GYM MONDAY FROM 9-11AM
Recovery from 20.1 OPEN
RECOVERY WOD FOR 20.1 Recovery Wod From CrossFit Open Workout 20.1! 3x – 10 each Hollow rocks Roll ups with light weight plates Dead Bug variations, find sweet spot, hold, add arms, add legs, alt arms and legs T-Y-I in prone positions 3x 500 m row at 70% turn damper down, your shoulder […]
Saturday October 12 2019
PARTNER WORKOUT – FOR TIME TIME CAP 30 minutes 12,11,10,9,8,7,6,5,4,3,2,1 start second move at 1,2,3,4,5,ect reps of Pull up and wall balls then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, start second move at 1,2,3,4,5,ect ring rows – Burpee then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, […]
TODAY FRIDAY OCTOBER 11 2019
FRIDAY NIGHT LIGHTS STARTS TODAY 2 TEAMS HAVE BEEN FORMED AND TEAMS ARE COMPETING TONIGHT. THEN WE ARE HAVING OUR THANKGIVING SOCIAL TO FOLLOW COMPETITION STARTS AT 6:00PM AND SOCIAL AT 7:00PM EVERYONE WELCOME PLEASE COME OUT EARLY TO CHEER! SET UP FOR SOCIAL IS 6:45 PM PLEASE BRING A DISH THAT GOES […]
Friday October 11 2019
LET THE GAMES BEGIN LOVE THIS LADY WHO HAS BROUGHT SO MUCH TO OUR COMMUNITY THE OPEN 20.1 10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes OR Strength clean and Split Jerk 4-4-3-3-2-2 Focus on driving under the bar and getting perfect footwork. step front leg back […]
Thursday October 10 2019
OPEN ANNOUNCED TODAY AT 5:00PM WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then […]
Wednesday October 9 2019
Starts tomorrow at 5:00pm. Do yo have your teams yet? Warm up 10 ps from elbow position spine opener 5 cat cows 10 ps banded side knee lifts on all fours 10 S A banded pull back from squat position 400 m run 10 dowel O/H squat 200 m run 10 Strength Incline Bench Press […]
Thanksgiving Long Weekend OCTOBER 13,14 2019
Happy Thanksgiving Everyone! Gym hours Saturday 10:00am Class Sunday – Closed for Easter Sunday Monday – Closed for Stat Holiday OPEN GYM MONDAY FROM 9-11AM
Tuesday October 8 2019
CHIPPER TUESDAY LUMBERJACK For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 […]
Monday October 7 2019
warm up clean with dowel Strength set a EMOM clock OPTION 1 Every 2 minutes for 12 minutes: STRENGTH TRAINING 2-6 REPS 1 Clean + 2 Front Squat. do not add more reps building in weight OPTION 2 Every 1 minutes for 12 minutes: Add 1 rep each minute: HYPERTHROPHY TRAINING 8-12 REPS BUILDS […]