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CrossFit Kids
EXP would like to THANK ALL of our EXP’r and those that have served their country.  From the bottom of our hearts, THANK YOU! WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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“Hello all,  I wanted to introduce our October Member Highlight this Month, Kathy Hayward. She is regrettably and excitedly leaving  us after this month  to move to  NJ to be closer to her son and 2  grandsons, and we could not be happier for her and her  husband Marty. At the same time we as...
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WORKOUT OF THE DAY STRENGTH: Jerk Complex (Jerk Complex): 3 Strict Press+ 2 Push Press+ 1 Push Jerk Building over 15mins -when building, if strict press fails early, continue with 3 Push Press and 1 P Jerk until failure. WOD: (Press it!) 2.4.6.8.10…… B Squat TTB 10min AMRAP L1- 155/105, TTB L2- 115/80, KTE L3-95/55, knee...
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WORKOUT OF THE DAY STRENGTH: NONE WOD: (Mulder & Scully) Team Wod 2000m Row 100 Wreck bag Lunges (60/40/20) 1500m Row 100/70 Cals on A Bike 1000m Row 35min Cap
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WORKOUT OF THE DAY STRENGTH:  Clean Complex 5sec DL up 5sec DL down 1 Clean 3 F Squats Build over 15mins WOD: (Pinkman) 50 D-unders 20/15 Push-ups 10 DLs x 5 Rds 15min Cap L1- 275/ 185 L2- 225/135 L3- singles x 2, knee push-up, 135/85
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WORKOUT OF THE DAY STRENGTH: OHS 8.8.8.8.8 across @ 90% of 5rm Or Snatch complex (listed below). Snatch complex- 5 sec snatch grip DL up 5 sec snatch grip DL down (eccentric) 1 Snatch 3 OHSs build over 16 mins WOD: (Stranger) 400m Run (or row) 21 KBs 15 Burpees x 3 Rds 16min Cap L1-...
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WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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WORKOUT OF THE DAY STRENGTH: OHS Squat 5rm (Test 1) or Snatch  WOD: (Sweet Caroline) 1000m Row (Test 2) rest 4mins 50 Burpees for time
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WORKOUT OF THE DAY STRENGTH: NONE WOD: (For James Blackwell) About 20min Cardio- 5min Bike 1min rest 5min Row 1min Rest 5min Run or JR “Pre-hab day” 2 giant rounds of- 1) 4 way monster walks 50ft forward backward L side R side 2) plank crankers 1min plank 30sec side plank 30sec other side 1min...
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WORKOUT OF THE DAY STRENGTH: HSPU Practice – Sh. Press – HS Holds – HSPUs OTMEM   WOD: Memory Game Run 1 mile 100 Air Squats 100 Sit-ups 20min Cap L1- 5 laps, 50 alt. pistols, 75 GHDs L2- 4 laps, 100/100 L3- 3 laps, 5-7 rds of 10 squats/ 10 sit-ups.
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