STRENGTH: Dead Lift 5rm (Test 4) WOD:(You want to do what?) 10 Thrusters 10 Power Snatches x 5 Rds L1- 95/65 L2- 75/55 L3- 55/35 Superfood September: Pumpkin Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD:(Saved by the Barbell) CrossFit For Kids Wod 1min/ station x 3 rds 1- Burpees 2- Wall Balls 3- Deadlifts 4- MB Sit-ups 5- Hang Cleans 6- Rest L1- 20/14 to 10/9ft, 115/75 for DL and Cleans L2- 14/10 to 9ft, 85/55 for DL and Cleans L3- 10/6 to...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD (Got a Runner!!) 1 mile 50 Sit-ups 800m 40 Sit-ups 600m 30 Sit-ups 400m 20 Sit-ups 200m 10 Sit-ups 30min Cap L1- Sub 8min milers= whole wod L2- sub 10min milers= 4,3,2, 1/2 lap for run, cut sit-ups to 40,30,20,10, and skip last set of sit-ups. L3- Sub...Read More
WORKOUT OF THE DAY STRENGTH: 5 mins building, then- 1 Hang Clean 9Full) and Jerk OTMEM x 10mins WOD(Peep) Run 200m 20/15 Push-ups 30 A Squats x 5 Rds L1- rx L2- 15/10 push-ups, 15 squats L3- run 150m, 12/8 Push-ups, 20 squats 18mins Read More
Don’t forget starting 03.31.2018 we are NOW offering 2 Saturday morning classes. 8am and 9:15am. WORKOUT OF THE DAY STRENGTH: NONE WOD(Bonnets) 1 mile Run, then any order- (Once you start an exercise you have to finish it) 50 Wall Balls 50 Power Cleans (75/55) 50/ 35cal Bike 50 Push Jerks (75/55) Then Run 800m,...Read More
WORKOUT OF THE DAY STRENGTH: A) Strict TTB/ Knee raise superset with B) 4 way monster walks x 4 sets WOD(Houdini) 5 Wall Walks 30 Sit-ups 40 Plyo Lunges (L+R=2) 50 D-unders x 4 Rds L1- 20 ghds each rd L2/M- alt lunge, 1/2 attempt D-unders L3- 10 P Press (95/65), 20 sit-ups, 40...Read More
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 7am -8:45 am. Read More
