Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3:00 Minutes for 6 Rounds: (This requires two bars, share if possible) 4 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 21st”

Warm up: 10 Inch Worms / 10 Sit ups / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 3 Sets: 100 Ft Walk Holding 2 Kettlebells Overhead 30 Kettlebell Swings 2 . As Many Rounds as Possible in 12 Minutes: 20 / 16 Calorie Bike 10 / 8 Calorie Row 100 MeterContinue reading “WOD Friday October 18th”

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up 1 . Every 30 seconds for 5 Min: 1 Hang Snatch (use the same weight the whole time) 2 . Every 1:15 for 15 sets: 1 Snatch (increase weight as youContinue reading “WOD Thursday October 17th”

Warm up: 10 Banded Good Mornings / 20 Mountain Climbers / 10 Ring Rows / 20 Jumping Jacks Every Minute on the Minute for 32 Minutes: 1st Minute: 2 Deadlifts 2nd Minute: Sit ups to a Press Holding Plate (on Floor or GHD) 3rd Minute: Rope Climb 4th Minute: Box Jump Over

Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 4 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . 10 Rounds for Time: 4 Toes to Bar 8 Single Arm Alternating Devil PressContinue reading “WOD Tuesday October 15th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 2:30 Minutes for 8 Rounds: (This requires two bars, share if possible) 3 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 14th”

Gym Opens at 8:30 a.m.! Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 4 Sets: 50 Ft Walking Lunges Holding Weights Right # of Wall Walks 2 . For Time: 10, 8, 6, 4, 2 Burpee Box Jump Over 1 Snatch 20,Continue reading “WOD Friday October 11th”

Gym Hours This Week:Tuesday- RegularWednesday- ClosedThursday- ClosedFriday-TBD Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 5 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . As Many Rounds as Possible in 12Continue reading “WOD Tuesday October 8th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 2:30 Minutes for 10 Rounds: (This requires two bars, share if possible) 2 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 7th”

Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 5 Sets: 50 Ft Walking Lunges Holding Weights Right # of Wall Walks 2 . As Many Rounds as Possible in 20 Minutes: 30 Chest to Bar Pull ups 40 Deadlifts 50 Calorie Row