Category Archives: CrossFit

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 3rd”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Air Squats / 10 Sit ups 15 Rounds For Time: 3 Thrusters 6 Toes to bar 12 Double Unders

Warm up: 20 Jumping Jacks / 5 Hang Power Clean / 5 Hang Full Clean / 5 Front Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Cleans 2nd Minute: Calories on a Bike 2 . For Time: 100 Meter Run 10 Alternating Dumbbell Snatch 200 Meter Run 20 AlternatingContinue reading “WOD Tuesday October 1st”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squat 1 . 10, 8, 6, 4, 2 (Increase weight as you go, Try to end a little heavier then last week) Overhead Squat 2 . 4 RoundsContinue reading “WOD Monday September 30th”

The Gym Will Open At 6:00 A.M. Today! Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Find a Max: Deadlift 2 . 3 Rounds for Time: 3 Rope Climbs 12 Snatches 24/18 Calorie Bike

The Gym will Close at 1:00 p.m today. Keep an eye on Instagram in case we need to close early! Warm up: 10 Inch Worms / 20 Mountain Climbers / 10 Empty Bar Strict Press / 10 Sit ups 1 . Find a Max: Strict Press 2 . Every 2:30 Minutes for 6 Rounds: 100Continue reading “WOD Thursday September 26th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Air Squats / 10 Sit ups For Time: (*if you need to adjust the reps then change the 50’s, not the Burpee Box Jump Overs) 50 Wallballs 10 Burpee Box Jump Overs 50 Pull ups 8 Burpee Box Jump Over 50 Glute HamContinue reading “WOD Wednesday September 25th”

Warm up: 20 Jumping Jacks / 5 Hang Power Clean / 5 Hang Full Clean / 5 Front Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Clean 2nd Minute: Calories on a Bike 2 . For Time: 10 Power Cleans 200 Meter Run 10 Power Cleans

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squat 1 . 10, 8, 6, 4, 2 (Increase weight as you go, Try to end a little heavier then last week) Overhead Squat 2 . As ManyContinue reading “WOD Monday September 23rd”

Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 7 Sets: 2 Deadlifts One set of Ab Wheel Rollouts (Pick Right # for you) 2 . As Many Rounds as Possible in 12 Minutes: 12 / 9 Calorie Bike 6 Pull ups 3Continue reading “WOD Friday September 20th”