Saturday, April 8, 2017
Coach Rob coaches the noon free class today! Refer a friend to try their first CrossFit workout “Barbara” 5 Rounds for Time: 20 Pull... Read More
Friday, April 7, 2017
Push Press: Establish a 5RM Tabata Row Calories Plate Ground to Overhead 45/25, Fx: 25/15 10 m Shuttle 3 part Renegade Rows 45/30 Fx: 35/20... Read More
Thursday, April 6, 2017
We have our Lululemon event tonight at 6:30! The normal 6:30 and 7:30 wods have been cancelled for tonight but the 8:30pm is still on!... Read More
Wednesday, April 5, 2017
Kipping Pull Up Technique RX: 60 Pull Ups for time (go for biggest set possible and record) Fx: 40 Pull Ups for time Partner WOD:... Read More
Tuesday, April 4, 2017
Free class at 6:30pm is a perfect way to introduce anyone to CrossFit for the first time! Arlington Pain and Rehab will be here tonight... Read More
Monday, April 3, 2017
Strength for the week Monday – Power Clean Tuesday – Front Squat Wednesday – Pull-ups technique Thursday – Deadlift Friday – Push Press Saturday –... Read More
Sunday, April 2, 2017
Strict Press: Establish a 5RM AMRAP 20: 20 Cal Row 20 ABMAT Sit-Ups 20 Overhead walking lunges 45/25, Fx:25/15 20 Pull ups 20 Box... Read More
Saturday, April 1, 2017
Free class at Noon with Coach Rob! Perfect for anyone who wants to try CrossFit for the first time! ======================================= 5 rounds for time: 15... Read More
Friday, March 31, 2017
Deadlift Establish a 5RM 3-6-9-12-9-6-3 Thrusters 115/80, Fx: 95/65 Over the Bar Burpees RX+: 135/95
Thursday, March 30, 2017
Back Squat Establish a 5RM 3 Rounds: 75 Double Unders 50 Air Squats 25 Power Cleans 115/80 Fx: 95/65