Category Archives: CrossFit

WOD Thursday July 14th

Warm up: 10 Kang Squats, 10 Sit ups, 10 Lunges, 10 Sit ups Front Squat: 1, 1, 1, 1, 1, 1 @ 90-95% of your max 2. For Time: 1000 Meter Row 50 Sumo Deadlift High Pulls w/ Kettlebell This is what it Takes! Watch Brent Fikowski beat the odds and compete at the CrossFitContinue reading “WOD Thursday July 14th”

WOD Wednesday July 13th

Warm up: 400 Meter Run, 20 Burpees For Time: First do 10 Rounds: 1 Wall Climb 2 Bar Muscle ups 3 Power Snatch Then Immediately do 10 Rounds: 1 Rope Climb 2 Thrusters 3 Burpee Broad Jump 6′ / 4′ *Use same weight for both the Power Snatch and Thrusters. *Please mop up your chalkContinue reading “WOD Wednesday July 13th”

WOD Tuesday July 12th

Tonight at 7 pm come and get some Nutrition advice from Coach Tracy! Only $5.00 a person. Warm up: 2 Rounds: 30 Sec handstand hold, 8 Sit ups, 8 Jumping lunges Push Press: Find new max 2. 2 Rounds for time: 20 Empty bar thrusters (do not drop empty barbells!!) 20 Ball Slams 20 MedContinue reading “WOD Tuesday July 12th”

WOD Monday July 11th

This week is a big week! We will be maxing out our Back Squat, Push Press and Power Clean! Let the PR’s begin!  Warm up: 2 Rounds: 10 Glute ham raise, 10 Jumping Air Squats, 10 Single leg hip bridge Back Squat: Find new max 2. As many rounds as possible in 8 minutes: StartContinue reading “WOD Monday July 11th”

WOD Friday July 8th

Warm up: 2 Wall Climbs, 10 High Hang Power Clean w/ empty bar, 2 Wall Climbs Power Clean: 1, 1, 1, 1, 1, 1, 1, 1 @ 95-100% of your max (hit 8 reps of Power clean at a very very heavy weight!) 2. For Time: 50 Handstand Push ups (If 50 is too many.Continue reading “WOD Friday July 8th”

WOD Wednesday July 6th

Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members.  Warm up: 2 Rounds: 10 RingContinue reading “WOD Wednesday July 6th”

WOD Tuesday July 5th

Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for agesContinue reading “WOD Tuesday July 5th”

WOD Monday July 4th

4th of July Hours: The gym is open from 9 a.m. to 1 p.m. for open gym. With HavocFIT Class at 9:00 a.m. CrossFit at 10:30 a.m. and 12:00 p.m. Warm up: 10 Glute Ham Raise, 10 Kang Squat, 10 Sit ups, 10 Empty bar back squats Back Squat: 1, 1, 1, 1, 1 @Continue reading “WOD Monday July 4th”