Category Archives: CrossFit

Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 5 Sets of 2 Reps: Deadlift (Increase weight each set) 2 . Every 3 Minutes for 5 Sets: 20 Wallballs 10 Calorie Bike

Warm up: 10 Kang Squats/ 10 Sit ups/ 10 Air Squats/ 10 Push Press 1 . Every 1:30 For 10 Sets: 1 Cluster + 1 Thruster 3 . As Many Rounds as Possible in 14 Minutes: 7 Handstand Push ups 14 Pull ups 21 Box Step Overs

ITS RUNVEMBER! DON’T FORGET TO SIGN UP. Warm up: 100 Meter Run / 10 Ring Rows / 10 Jumping Lunges / 10 Burpees 15 Rounds for Time: 1 Rope Climb 2 Clean and Jerks 4 Burpee Bangers *Every 5 Minutes Run 200 Meters Starting at 0:00*

HAPPY HALLOWEEN! The GYM Closes at 5:30 PM Tonight! Warm up: 1 Minute on Rower / PVC Pull throughs / 5 Behind the Neck Press / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch 1 . Every 30 Seconds for 10 Sets: 1 Hang Snatch (Same weight, move fast under the bar) 2 .Continue reading “WOD Tuesday October 31st”

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . Every 3 Minutes for 5 Sets: 2 Minutes: 1 Front Squat 1 Minute: Double Unders 2 . For Time: 1 Mile Run 50 Burpee Pull ups

The GYM is CLOSED Saturday October 28th for Static Monsters! Come by and check it out! Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 5 Sets of 3 Reps: Deadlift (Increase weight each set) 2 . 10 Rounds For Time: 10 Calories onContinue reading “WOD Friday October 27th”

The GYM is CLOSED Saturday October 28th for Static Monsters! Come by and check it out! Warm up: 10 Kang Squats/ 10 Sit ups/ 10 Air Squats/ 10 Push Press 1 . Every Minute on the Minute for 12 Minutes: 1 Cluster 3 . For Time: “Fran” 21, 15, 9 Thrusters @ 95 / 63Continue reading “WOD Thursday October 26th”

The GYM is CLOSED Saturday October 28th for Static Monsters! Come by and check it out! Warm up: 200 Meter Run / 10 Inch Worms / 10 Sit ups / 10 Burpees For Time: 1000 Meter Row 80 Air Squats 60 Kettlebell Swings 40 Push ups 20 Burpees over the Rower 40 Push ups 60Continue reading “WOD Wednesday October 25th”

Warm up: 1 Minute on Rower / PVC Pull throughs / 5 Behind the Neck Press / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch 1 . Every 30 Seconds for 10 Sets: 1 Hang Snatch (Same weight, move fast under the bar) 2 . Every Minute for 10 Minutes: 1 Snatch (Increase weightContinue reading “WOD Tuesday October 24th”

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . Every 3 Minutes for 5 Sets: 2 Minutes: 2 Front Squats 1 Minute: Double Unders 2 . As Many Rounds as Possible in 12 Minutes: (Increase by 2 Reps Every Round) Devil Press Box Jump Over