Free Class at 6:30pm tonight! Bring a friend for their first CrossFit experience! ============================ Fitness & performance: Valentines Day Partner WoD In teams of one guy and one girl, for time: Row 1000m 50 overhead walking KB lunges, 24/16 50 kettlebell swings, 24/16 50 kettlebell cleans, 24/16 50 kettlebell push press, 24/16 50 pushups 50...Read More
Strength for the week Monday – Back Squat Tuesday – Valentines Day Partner WOD Wednesday – Clean and Jerk Thursday – Front Squat Friday – Open Wod 15.5 Saturday – Hero WOD “Nutts” Sunday – Push Press ======================= 20 Rep Back Squat (Week 6: 85-95% of 5RM) AMRAP 16: 200m run 20 Alt. DB or...Read More
Find Heaviest Complex: 1 Hi Hang Power Clean + 1 low Hang Power Clean + Power Clean (floor) 3 Rounds:: Complete 3 Sets of: 8 C2B Pull ups, Fx: Pullups 8 Burpees to Bar 6″ Then rest 1 min and repeat sets 2 & 3.Read More
[message_box title=”MESSAGE TITLE” color=”red”]ADD_CONTENT_HERE[/message_box] [dropcap type=”circle” color=”#COLOR_CODE” background=”#COLOR_CODE”]ADD_CONTENT_HERE[/dropcap] Free Class is at noon! Tell a friend to come try CrossFit for the first time! ======================== “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories...Read More
Superset: Kettlebell Windmill 3 x 12 (6 each side) (https://www.youtube.com/watch?v=ITSmgn_BQgY) Wall walks 3 x 5 Fran 21-15-9 Thrusters 95/65 Pull ups Compare: 12/5/2016 Cap: 12:00 All athletes with a sub 5 min Fran time should partner up and judge either other Finisher: AMRAP 5: Max Effort Walking Overhead Plate Hold 25/15Read More
Rest/Recovery Days, Part 1: Why we need them Today’s post is for everyone, but all you non-rest-day-takers and all you sit-on-my-butt-all-day and eat an entire pint of ice cream rest day takers should take special note of this one. Everyone, even professional athletes, need rest days. Some of you may be able to handle...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
