WORKOUT OF THE DAY STRENGTH: NONE WOD: ( The Unknown) “Mystery WOD”.. Tomorrow we will be having some really fun workouts for the 8am and 9:15am classes. We will also be having Michael Quiet taking some class photos for our website during those classes.Read More
WORKOUT OF THE DAY STRENGTH: Pull-up (Re-Test 5) -Hang -Chin over bar – Strict -Strict CTB 5 sets On 2mins, score is best set (usually 1st or second set) WOD: (Toes to what??) 5 P Jerks 7 Squat Clean 9 TTB 11min AMRAP L1- 155/105 L2- 95/55, knee raise L3- 65/35, V-upsRead More
Congratulations to our very own Coach Pete, who competed in 2018 Witch City Throwdown this past weekend!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Peanut butter & Jelly) Partner Wod- 100/75 Cal Bike 100 Box jumps (24/20) 150/ 120 Hand release Push-ups 150 KB SDLHPs (53/35) 200 D-unders 35min CapRead More
WORKOUT OF THE DAY STRENGTH: Bench Press 5rm (Re-Test 3) WOD: (Descending) “10,9,8,7,6,5,4,3,2,1” Power Snatch Burpee L1- 95/65 L2- 75/55 L3- 55/25 or KB 14min CapRead More
WORKOUT OF THE DAY STRENGTH: Back Squat 5rm (Re-Test 1) WOD: (Get steppin!) 200m Run 15/12 Pull-ups 10 DB Step-ups x 5 Rds L1- CTBs, 50/35 20″ L2- Pull-up, 35/20, 20″ L3- 150m, Jumping, BW 20/14″ 18min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Grace) Build up to 1RM C&J “Grace” 30 Clean & Jerks for time Done in 2 heats per class *Don’t forget to wear your pink!!!Read More
Just a reminder that they Oly Clinic with Mike Craven is THIS Sunday 10/14 at CrossFit EXP! Mike has been molding some of the BEST lifters around. Don’t miss this chance to work with him! Mike is the Owner and Founder at Aspire Athletic Performance. He is an amazing coach and athlete in the sport...Read More
WORKOUT OF THE DAY STRENGTH: Speed DL Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 5 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. – you can...Read More
