WOD/Events

20
Jan

Friday, January 21, 2022

Strength:

10:00 Max Distance Handstand Walk

Or…

10:00 Handstand Development

Conditioning :

10 Rounds
200m Run
10 Toes to Bar (Fx: 7)
1 Rope Climbs

19
Jan

Thursday, January 20, 2022

Strength:

E2MOM 12
2 Clean Deadlifts + High Hang Power Clean + Power Clean (↑)

Conditioning:

E2MOM 16
1: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
2: Rest
3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)
4: Rest


18
Jan

Wednesday, January 19, 2022

Get your pre-order in for our NEW SHIRTS!!

PRE ORDER LINK



Strength:

4 Rounds
10 Each Arm High Plank Banded Lat Pulls
10 Each Arm High Plank Banded Pull Throughs
10 Russian Twists With :03 Hold in Center

Conditioning:

4 Rounds
28 Russian Kettlebell Swings (32/24) (Fx: 24/16)
21 Sit Ups
14 Burpees Over the Kettlebell

17
Jan

Tuesday, January 18, 2022

Huge Congrats to Coach Stacey for completing her CrossFit L2 this weekend!!



Strength:

EMOM 6
Power Snatch + Overhead Squat (↑)
Directly Into:
EMOM 6
Squat Snatch (↑)

Conditioning:

“16.3”
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups

16
Jan

Monday, January 17, 2022

Due to weather conditions, we are cancelling all morning classes tomorrow, Monday January 17th.

The following classes are cancelled: 5:30AM WOD 6:30AM WOD/ Open gym 7:30AM WOD/ Open gym.

We will be assessing the conditions throughout the morning so check back here for details before you head in. Apologies for the inconvenience!


Weekly OverviewEvents/Classes
MondayPartner WODHappy Martin Luther King Jr Day!!
TuesdaySnatch & Overhead Squats Core Blast @ 6:45PM
Mobility @ 6PM (Knees and Hips)
Free Beginner CrossFit Class @ 7:45PM REGISTER
WednesdayCore Strength
ThursdayPower Clean Complex
FridayHandstand Walk Strength Rope Climbs in WOD
Saturday“CrossFit Total”
Sunday
Split Jerk
Yoga @ 10AM

NEW CLASSES:
– Skills Class @ 1:30PM (Kipping and Butterfly Pull Ups)
– WOD @ 4:30PM
– Open Gym @ 12:15-5:30PM

Conditioning:

AMRAP 35
With a Partner, Alternating Movements (Dumbbell complex counts as one movement)
10 Dumbbell Hang Cleans + Jerks Each Arm (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Wall Balls (20/14) (Rx+: 11/10′)
60 Double Unders (Fx: 40)

15
Jan

Sunday, January 16, 2022

NEW CLASSES:
– skills class 1:30pm, WOD 4:30pm, Open Gym 12:15-5:30pm


Strength:

EMOM 16
1: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)
2: 5 Kettlebell Jefferson Curls
3: :45 High Plank (Weighted if Possible)
4: :45 Reverse Plank

Conditioning:

AMRAP 10
10 Each Side Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Power Snatches (145/100) (Fx: 115/80) (Rx+: 175/120)

14
Jan

Saturday, January 15, 2022


 

Strength:

E2MOM 20
1 Deadlift (ME)

Or…

E2MOM 20
1 – 5: 2 Deadlifts @65 – 70%
6 – 10: 1 Deadlift @70 – 75%

Conditioning:

3 Rounds
400m Run
12 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)

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