Category Archives: CrossFit

Warm up: PVC Shoulder stretches, banded shoulder stretches, Empty Bar Snatch work 12 Rounds for Time: 2 Wall Climbs 1 Heavy Snatch 4 Burpees over the bar 1 Heavy Snatch 6 Pull ups 1 Heavy Snatch 12 Double Unders

Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Cleans + Jerk 1. Every minute for 10 sets: 1 Power Clean and Jerk (increase weight as you go) 2. 3 Rounds of: 20 Seconds: Max Reps of PowerContinue reading “WOD Tuesday August 7th”

Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back, 10 empty bar back squats 1. Every 5 minutes do a set of Back Squats: Set 1: 16 Reps at around 50% of your max SetContinue reading “WOD Monday August 6th”

Today is the day! New Class! See you at 9:30 a.m. for Hero WOD Saturday! Warm Up: 1000 Meter Row “Daniel” For Time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who diedContinue reading “WOD Saturday August 4th”

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # of Seated Ring pull ups/ Ring pull ups/ RingContinue reading “WOD Thursday August 2nd”

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 20 Burpees 20 Rounds for Time: 1 Rope Climb (*if rope climbs are super challenging do 1 every other Round) 2 Hang Clusters 3 Handstand Push upsContinue reading “WOD Wednesday August 1st”

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Power Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans 1. EveryContinue reading “WOD Tuesday July 31st”

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back,Continue reading “WOD Monday July 30th”