Category Archives: CrossFit

ONLY 8 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 2 min Row/bike/ski or 400 meter run, 10 Glute ham raise, 10 Glute ham sit up, 5 Glute ham raise, 5 Glute ham sit up 1 . Super Set 6 Sets of Each: 2 Anderson Squats 2 Power CleansContinue reading “WOD Monday June 3rd”

SEE YOU GUYS AT 9:30 A.M! “Hollywood” For time:2000 Meter Run22 Wallballs @ 30/2022 Muscle ups22 Wallballs @ 30/2022 Power cleans @ 185/12822 Wallballs @ 30/202000 Meter Run Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of hisContinue reading “HERO WOD Saturday June 1st”

ONLY 11 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 50 Kettlebell Figure 8’s 1 . 5 Sets Per Arm of this Kettlebell Complex: 5 Reps Long Cycle + 4 Snatches + 3 Windmills + 2 Turkish Get ups 2 . Every minute complete the following reps: 1 DeadliftContinue reading “WOD Friday May 31st”

ONLY 12 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 10 Tuck Jumps, 10 Empty bar Overhead Squats, 20 Sit ups, 5 Tuck Jumps, 5 Overhead Squats For Time: 16 Power Snatches 50 Calorie Row/Bike/Ski/Runner 8 Power Snatches 40 Pull ups 4 Full Snatches 30 Handstand Push ups 2Continue reading “WOD Thursday May 30th”

ONLY 13 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 10 Inch Worms, 10 Squats holding toes, 10 Banded Good Mornings 1 . 5 Sets of 8 Each Leg: Single Leg RDL 2 . 6 Round for Time: 6 One Armed Ring Row per arm 6 Bottoms up KettlebellContinue reading “WOD Wednesday May 29th”

ONLY 14 DAYS LEFT TO SIGN UP!!! STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 500 Meter Row, 50Ft Bear Crawl, 50Ft Crab Walk 1 . Every Minute for 3 sets each (12 Minutes Total): 1st Minute: 12 Bench Crunch 2nd Minute: 12 Swimming Frog 3rd Minute: 12 Ab Wheel Roll Outs 4thContinue reading “WOD Tuesday May 28th”

The gym is ONLY OPEN FOR ONE CLASS TODAY AT 9:30 A.M.!! “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vestContinue reading “WOD Monday May 27th”

SEE YOU GUYS AT 9:30 A.M.! “Manuel” 5 rounds of:3 minutes of rope climbs2 minutes of squats2 minutes of push-ups3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Italian Army Capt. Manuel Fiorito, 27, ofContinue reading “HERO WOD Saturday May 25th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups 1 . Every 3 minutes 6 sets (18 minutes): 2 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of: Max Set of Strict Pull ups 50 Sit ups *ScoreContinue reading “WOD Friday May 24th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Back Extensions, 10 Hip Bridges, Empty bar Clean and Jerk Work 1 . Every 1:30 for 14 Sets (21 minutes): 1 Clean + 1 Hang Clean + 1 Jerk 2 . For Time: 100 Kettlebell Swings 50 Calorie Row