Check out our new success story on our member Stephanie!! LINK
Strength:
E2MOM 6
Muscle Snatch + Snatch Grip Push Jerk (↑)
Directly Into…
E2MOM 6
Snatch Deadlift to Knee + Hang Power Snatch (↑)
Directly Into…
EMOM 6
Power Snatch (↑)
Conditioning:
AMRAP 6
6 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
54 Double Unders (Fx: 36)
Outdoor Core Blast Tonight@ 6:45PM!
Huge Congratulations To Our Member Rachel T, On Her Wedding This Weekend!!
We wish you both many years of love, Laughs, and Fitness
Strength:
E2MOM 14
1 Tempo Front Squat (33×1) + 1 Front Squat @80 – 85%
Conditioning:
2 Rounds
25 Deadlifts (165/115) (Fx: 135/95) (Rx+: 185/125)
25 Chest to Bar Pull Ups (Fx: Pull Ups)
50ft Handstand Walk (Fx: 100ft Bear Crawl) (Rx+: 100ft)
Bring a Friend Day! Bring your buddy or loved one to any WOD today. Follow the LINK to sign up.
| Weekly Overview | Events/Classes | |
| Monday | Partner WOD | Bring a Friend Day!! All WODs LINK |
| Tuesday | Front Squats | Outdoor Core Blast Tonight @6:45PM! |
| Wednesday | Snatch Complex | |
| Thursday | “Elizabeth” | Mobility @ 5:45PM |
| Friday | Long METCON | Rope Climbs In WOD |
| Saturday | Bench and Knees | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Overhead Squats | Yoga @ 10AM Skills Class @ 1:30PM (Kipping Handstand Push Up & Handstand Walks) |
Strength:
3 Rounds
Work :45/Rest :15
1: Push Ups
2: Sit Ups
3: High Plank
4: Reverse Plank
Conditioning:
AMRAP 20
With a Partner, Alternating Movements
100m Run
100m Run
10 Burpee Box Jumps (24/20) (Rx+: 30/24)
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
Happy Mothers Day!!
Skills class 1:30pm (Rope Climbs & Handstand Push Ups)
Tomorrow is Bring a Friend Day, follow the LINK to sign up for a free WOD!
Conditioning:
EMOM 30
1: 20/15 Calorie Ski (Fx: 15/10)
2: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
3: 20/15 Calorie Row (Fx: 15/10)
4: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
5: AMRAP Calorie Bike
6: Rest
Barbell Club @ 2:15PM (Split and Push Jerks)
Strength:
3 Rounds
Rx+:
3 Wall Worms
3 Wall Walks
3 Wall Facing Strict Handstand Push Ups
Handstand Walk 5 – 10ft from Wall
5 Plank to L-Sit Shoot Throughs with :05 Hold on Final L-Sit
Rx:
3 Wall Worms
3 Wall Walks
Handstand Walk 5 – 10ft from Wall
3 Plank to L-Sit Shoot Throughs with :05 Hold on Final L-Sit
Fx:
3 Wall Worms
3 Plank to Pike on Box
3 – 5 Pike Handstand Push Ups
10 Alternating Shoulder Taps on Box
3 Plank to Tuck Shoot Throughs with :05 Hold on Final Tuck
Conditioning:
3 Rounds
500m Run (Fx: 400m)
20 Push Ups (Fx: 10 Push Ups)
20 Wall Balls (20/14) (Rx+: 11’/10′)
Bring a Friend Day Monday! Any class, all day. Share the LINK with more information!!
Conditioning:
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Strength:
E3MOM 15
5 Push Jerks (↑)
Mobility @ 5:45PM (Knees and Hips)
Strength:
E2MOM 12
3 Squat Cleans (↑)
Conditioning:
AMRAP 12
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
18 Box Jumps (24/20) (Rx+: 27/22)
18/13 Calorie Row (Fx: 13/8)
Bring a Friend Day next Monday! Any class, all day. Share the LINK with more information!!
Strength:
Every 1:30 for 3 Rounds
1: 20 Alternating Dumbbell Bench Press
2: 20 Supinated Grip Ring Rows
3: 1:00 Wall Sit
4: 1:00 Glute Bridge Hold
Conditioning:
AMRAP 8
16 Jump Switch Lunges
16 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Pull Ups (Fx: 8)