WORKOUT OF THE DAY STRENGTH: NONE WOD: (690) “Team Wod Run* 4 Laps, Alternating 8 Ropes 40 MB Squat Cleans Run 3 laps 6 Ropes 30 MB Squat Cleans Run 2 Laps 4 Rope Climbs 20 MB Squat Cleans Run 1 Lap 2 Rope Climbs 10 MB Squat Cleans Individual Wod Run 3 laps with...Read More
WORKOUT OF THE DAY STRENGTH: Push Press 5.4.3.2.1.1.1. 10-15 Band Pull-aparts between the first 4 sets of push presses WOD: (Down by 3’s) 21-18-15-12-9-6-3 DLsPush-ups L1- 185/125L2- 155/105, InclineL3- 95/65 at the 12min Mark Buyout 3 sets of 15 Lying DB Skull Crushers (men 35-20, women 20-10 DBs 18mins Read More
WORKOUT OF THE DAY STRENGTH: Front Squat 5.4.3.2.1.1.1. building WOD: (It’s ONLY 50!) 50/35 Cal Bike50 F Squats50 Burpees L1- 135/95L2- 40/30 Cals, 95/65L3- 30/25 Cals, 65/35, Squat Thrusts 30-50 reps 16min CapRead More
Q: What brought you in to crossfit? I was feeling out of shape, couldn’t seem to motivate myself, and I knew I needed to make a change. Running used to be a big part of my life, and I was looking for something to help get me back into exercise. I saw an advertisement on...Read More
WORKOUT OF THE DAY STRENGTH: Single Leg KB DLs 8/side, x 5 sets with a set of 3-5 Strict Pull-ups after each set. WOD: (1 on/1off Intervals) Pull-upsKBsSit-upsx 3 Rds L1- Rd. 1 Bar M-ups Rd. 2. CTBs Rd. 3 Pull-ups, 80/62, GHDsL2- BW, 62/44, Wt. Sit-up (40/25) w/ foot anchorL3- Jumping, 35/18, Butterfly. 18mins...Read More
WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Fire Hydrant) 2,4,6,8,10…… Power Cleans 25 D-unders after every round 8min AMRAP L1- 185/125 L2- 115/75 L3- 75/45, 2 x singles At the 12min Mark- 250/200m Row on 2 mins x 4 intervals 20minsRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (690 reps) “Partner Wod Bike 2 Miles 100 F Squats 100 Push-ups 100 V-ups Bike 1 miles 50 F Squats 50 Push-ups 50 V-ups 36min CAP L1- 2/1 miles 95/65 L2- 1.8/.9 miles, 75/45, incline push-ups L3- 1.6/.7 miles, 45/25, knee push-ups Indivdual Wod Bike 2 miles 50...Read More
WORKOUT OF THE DAY STRENGTH:Dumbell Bent Over Row 5 sets of 12/ side, on 2mins WOD: (On the mark) 50/40/30 Cals Row, rest remaining time- at the 5min Mark50 Pull-ups (or 15 M-ups), rest remaining time- at the 10min Mark50/40/30 Cals Row, rest remaining time at the 15min Mark50 DB Bicep Curls L1- 50/40 Cals,...Read More
WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across– 2 way monster walk immediately following each set -Set up the box so that your thighs are exactly parallel to the floor when at the bottom of the squat, no higher or lower. -Feet should be wider than shoulder width apart, shins vertical with knees never...Read More
**DUE TO THE SNOW STORM, ALL MORNING CLASSES HAVE BEEN CANCELLED (5:15, 6:30, 8:00, 9:15AM) PLEASE CHECK BACK HERE THROUGHOUT THE DAY FOR ADDITIONAL UPDATES ON OTHER CLASS TIMES.** WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 across-10-12 band pull aparts between each set for first 4 sets WOD: (Snowed In) 10 Burpees15 DB Push...Read More
