Category Archives: CrossFit

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 10 Inch Worms / 20 Mountain Climbers / 10 Empty Bar Strict Press / 10 Sit ups 1 . Superset for 5 Sets: 4 Strict Press One set of Handstand Push ups (Pick Right # for you) 2 . 3 RoundsContinue reading “WOD Thursday September 5th”

Warm up: 20 Jumping Jacks / 10 Air Squats / 10 Ring Rows For Time: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Medicine Ball Sit ups Or Glute Ham Sit ups Box Jump Overs * 1 Clean + Hang Clean + Jerk after each round

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats / 10 Double Legged Mountain Climbers 1 . 3 Sets of 3 Reps: Anderson Squat 6 Sets of 2 Reps: Back Squat 2 . As Many Rounds as Possible in 12 Minutes: 12 Double Unders 6 ShoulderContinue reading “WOD Tuesday September 3rd”

The Gym is Open from 10:00 a.m. – 12:00 p.m. Today! With One Class At 10:30 a.m.! Warm up: yes In Teams of Two or Three: 100 Calories on a Machine 50 Burpee Pull ups 100 Box Step Overs 50 Devil Presses 100 Box Step Overs 50 Burpee Pull ups 100 Calories on a Machine

Warm up: 10 / 30 second plank / 10 Push ups / 30 second plank 1 . Superset for 4 Sets: 5 Deadlifts One set of Ab Wheel Rollouts (Pick Right # for you) 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Rope Climb 2nd Minute: 2 Power Snatch 3rd Minute:Continue reading “WOD Friday August 30th”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 10 Inch Worms / 20 Mountain Climbers / 10 Empty Bar Strict Press / 10 Sit ups 1 . Superset for 4 Sets: 5 Strict Press One set of Handstand Push ups (Pick Right # for you) 2 . 5Continue reading “WOD Thursday August 29th”

Warm up: 20 Jumping Jacks / 10 Air Squats / 10 Ring Rows For Time: 100 Double Unders 50 Calorie Row 80 Wallballs 40 Calorie Row 60 Double Unders 30 Calorie Row 40 Wallballs 20 Calorie Row 20 Double Unders 10 Calorie Row

Warm up: 10 Banded Good Mornings / 5 Tuck Jumps / 10 Toes to Rings 1 . Every 3 Minutes for 5 Sets: 10, 8, 6, 4, 2 Power Clean (Increase weight each Set) Remainder of each 3 Minutes: Calories on a Machine *So Round one is 10 Power Cleans then remainder of time CaloriesContinue reading “WOD Tuesday August 27th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats / 10 Double Legged Mountain Climbers 1 . 3 Sets of 3 Reps: Anderson Squat 5 Sets of 3 Reps: Back Squat 2 . As Many Rounds as Possible in 8 Minutes: 5 Push ups 10 MountainContinue reading “WOD Monday August 26th”

Warm up: 10 Inch Worms / 30 second plank / 10 Push ups / 30 second plank 1 . 3, 3, 2, 2, 2, 1, 1, 1, 1 (Last week of Bench) Bench Press 2 . 4 Rounds for Time: 10 Deadlifts 8 Toes to Bar 6 Dumbbell Shoulder to Overhead 4 Bar Facing BurpeesContinue reading “WOD Friday August 23rd”