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Be sure to check out our Holiday Schedule for next week! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout from the week or work on a strength or skill! Post scores in comments below.
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CONGRATULATIONS to Martin & Clarissa on their engagement! We are so excited for you two! We hope to see some new faces at Jenn’s Mobility class this week!  As a reminder, this class is open to the pubic so all are welcome to join.  Grab a friend and meet at the gym for Jenn’s 10:30 class today! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Quatro ] 4 min amrap Run 400m Max air squats 1 min rest 4 min amrap Run 400m Max Sit-ups 1min rest 4min amrap Run 400m Max plyo lunges 1min rest 4min amrap Run 400m Max Hollow Rocks 4min amrap Run 400m Max Mt Climbers (L+R=1) -score is total reps of each exercise. Jenn’s Mobility Class: 10:30-11:00am Post scores in comments below.
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STUDENT SPECIAL! Here’s the link- get them while they last!—>EXP Student Specials CF EXP GIFT CARDS AVAILABLE ONLINE! TOP 4 REASONS YOU SHOULD JOIN JENN’S SATURDAY MORNING MOBILITY CLASS: 1) Mobility Class improves your range of motion and general flexibility Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. 2) Jenn teaches you how to breathe more efficiently Jenn teaches you how to link movement to breath, so you move through postural transitions using your inhale and exhale. This pattern of breath awareness seamlessly transfers to a long burpee workout where the...
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STUDENT SPECIAL! Winter break is here and we’ve just launched a handful of EXTREMELY LIMITED Student Specials for our returning college and high school students. They are first come, first serve and in VERY short supply so act quick if you want to grab a spot and train with us over winter break. Here’s the link- get them while they last!—>EXP Student Specials Once these are sold out you can still register but it will be at full price so don’t procrastinate on this one and register now!   WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 10 Minutes ] With a partner complete the following: 10 min AMRAP 200m Row KB Swing -2min rest- 10 min AMRAP 200m Row Max Push-ups -2min rest- 10 min AMRAP 200m Row Plank Can only preform reps while your partner is working. L1-70/53, Toe Push-up L2-53/35, Incline Toe Push-up L3-35/26, Knee Push-up Post...
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HAPPY BIRTHDAY COACH NICK! WORKOUT OF THE DAY: STRENGTH:  7X2 Paused Back Squats (3 sec pause at bottom) WOD: [ Mullet ] 15 Power snatches 30 Lateral hurdle jumps (L+R=2 over bar) 15 TTB x 3 rds (15 min cap) L1-95/65 L2-75/55, KTE L3-65/35, Hanging knee raise Post scores in comments below.
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