Monday January 30 2017
BIG DAY TODAY, PICK ONE OR TWO THEN DO A 5 K RUN OR 2 K ROW AFTER OR DO ALL THREE? Take exactly 10 minutes to build to today’s heavy Push Press, followed immediately by… Exactly 8 minutes to build to today’s heavy Power Jerk, followed immediately by… Exactly 6 minutes to build to […]
Saturday January 28 2017
TROPHY WINNERS LAST WEEK…SORRY ANDREW I KNOW YOUR EYES ARE CLOSED BUT CAM ONLY SENT ME THIS ONE! Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs 11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This […]
Friday January 27 2017
Warmup 20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through […]
Thursday January 26 2017
WEAK SKILL or Stength 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest Finisher 10 minutes to find 1 Rm TURKISH GET UP
Wednesday January 25 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 […]
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 […]