Category Archives: CrossFit

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds- 8 Single leg RDL, 8 Glute ham sit ups, 8 Jumping air squats 1 . Every 3 Minutes for 5 Sets: 3 Front Squats + 5 Back Squats @ 80% of your maxContinue reading “WOD Monday July 8th”

SEE YOU GUYS AT 9:30 A.M.! “Abbate“ Run 1 mile21 Clean and jerks @ 155 / 108Run 800 meters21 Clean and jerks @ 155 / 108Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, basedContinue reading “HERO WOD Saturday July 6th”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Banded Good Mornings, 10 Hip Bridges, 10 Back Extensions 1 . 3 Sets of: 10 Deadlifts @ 70-75% of your max 2 . For Time: 100 Bench Jumps 80 Bench Push ups 60 BenchContinue reading “WOD Friday July 5th”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Push ups, 10 Jumping Pull ups, 10 Sit ups 1 . 5 Sets of: Strict Pull ups + Dips *At 75% Effort, try to stick to the same number the whole time and doContinue reading “WOD Wednesday July 3rd”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 10 Broad Jumps, 10 Toes to bar, 10 Walking Lunges Every Minute for 12 Sets of Each: (36 minutes total) 1st Minute: 12 Box Jumps 2nd Minute: 12 / 8 Calorie Bike 3rd Minute: 2Continue reading “WOD Tuesday July 2nd”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds: 30 Second Bottom of Squat, 10 Back Extensions, 10 Hip Bridge 1 . Every 3 Minutes for 5 Sets: 4 Front Squats + 5 Back Squats @75% of your max Front Squat 2Continue reading “WOD Monday July 1st”

THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: all the back and hamstring stuff 1 . Every 1:30 for 6 Sets: 1 Deadlift 2 . For Time: “Diane” 21, 15, 9 Deadlift @ 225 / 153 Handstand push ups (must be strict to get onContinue reading “WOD Friday June 28th”

THIS SATURDAY!! The Gym will be Closed for the “Strength Battle” Competition!! Come check it out! Warm up: 10 Empty bar thruster, 10 Tuck jumps 1 . Every Minute for 5 Sets of Each (15 minutes): 1st Minute: 1 Cluster 2nd Minute: Right # of Box Jump Overs (Between 4 and 12 Reps) 3rd Minute:Continue reading “WOD Thursday June 27th”