WOD/Events

11
Sep

Sunday, September 12, 2021


 

Strength:

Every 1:30 for 8 Sets
2 Hang Squat Snatches @75 – 80%

Conditioning:

AMRAP 12
6 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
24 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

10
Sep

Saturday, September 11, 2021


This workout is dedicated to the 13 Service members who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and Afghan allies. Thirteen Service members died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The soldiers who sacrificed their lives were:

– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

Conditioning:

“Kabul 13”
2021m Row
Then…
13 Rounds
8 Power Snatches (115/85)
26 Sit Ups

9
Sep

Friday, September 10, 2021

Strength:

E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%

Conditioning:

3 Rounds
36 Wall Balls (20/14) (Rx+: 11’/10′)
6 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 10)

 

8
Sep

Thursday, September 9, 2021



Go check out our newest Success Story featuring Tommy Behnke! You can read his full story by clicking HERE!

Strength:

E2MOM 18
Split Jerks
1 – 3: 3 @65 – 70%
4 – 6: 2 @70 – 75%
7 – 9: 1 @75 – 80%

Conditioning:

3 Rounds
400m Run
4 Rope Climbs (Fx: 2) (Rx+: 2 Legless, 2 Legged)
16 Burpee Box Jumps (24/20)

Time Cap 14:00


7
Sep

Wednesday, September 8, 2021

SKILLS CLASS TONIGHT AT 6:40PM (Kipping Hand Stand Push ups)!



Conditioning:

Every 1:30 for 8 Sets
2 Power Cleans @80 – 85%

Strength:

E2MOM 8
25 Jumping Air Squats
AMRAP Hang Squat Cleans (185/125) (Fx: 135/95) (Rx+: 205/135)

6
Sep

Tuesday, September 7, 2021

Core Blast 6:45pm!



Strength:

E3MOM 15
6 Back Squats
1: 70 – 75%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%

Conditioning:

4 Rounds
6 Right Arm Kettlebell Hang Cleans
6 Right Arm Kettlebell Hang Snatches
6 Left Arm Kettlebell Hang Cleans
6 Left Arm Kettlebell Hang Snatches
60 Double Unders (Fx: 40) (Rx+: 100)

Kettlebell Weights:
(24/16) (Fx: 16/12) (Rx+: 32/24)

5
Sep

Monday, September 6, 2021


Weekly OverviewEvents/Classes
MondayPartner WOD Happy Labor Day!
Updated schedule, check Zen Planner
TuesdayBack SquatsCore Blast 6:45PM!!!
Free Class 7:45PM REGISTER
WednesdayPower Cleans Skills Class: 6:40PMKipping Handstand Push Ups
ThursdaySplit Jerks WOD with Rope climbs!
FridayDeadlifts
Saturday“Kabul 13”
Free Beginner CrossFit Class – 11:00AM REGISTER

Sunday
Hang Squat Cleans
Yoga – 10:00AM

Conditioning:

AMRAP 10
With a Partner Alternating Movements
15/10 Calorie Bike (Fx: 10/7)
10 Toes to Bar (Fx: 5)
200m Run

Rest 2:00

AMRAP 10
With a Partner Alternating Movements
15/10 Calorie Ski (Fx: 10/7)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
200m Run

Rest 2:00

AMRAP 10
With a Partner, Alternating as you wish.
Calorie Row

4
Sep

Sunday, September 5, 2021


SCHEDULE UPDATE: 12:15pm class will be cancelled. All other classes for Sunday are still on. Happy Labor Day Weekend!!!

Conditioning:

E3MOM 15
5 Bench Press (↑)
10 Supinated Grip Ring Rows

Strength:

42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
Burpees