Category Archives: CrossFit

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

Warm up: 100 Meter Run / 10 Banded Good Mornings / 10 Sit ups / 10 Kang Squats 1 . 5 Sets of 4 Reps: Deadlift (Increase weight each set) 2 . For Time: 32, 24, 16, 8 Sit ups with Legs Straight 16, 12, 8, 4 Strict Pull ups 8, 6, 4, 2 BoxContinue reading “WOD Friday October 20th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 2 Reps: Bench Press *Increase weight as you go 2 . 3 Sets of 8 Reps: Weighted Push ups 3 . As Many Rounds as possible in 15 Minutes: 3 Power Cleans 5 Bar Facing BurpeesContinue reading “WOD Thursday October 19th”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Sit ups / 10 Ring Rows Every Minute on the Minute 33 Minutes: 1st Minute: 50-100″ Bear Crawl w/ Sliders 2nd Minute: Right # of Toes to Bar 3rd Minute: Reverse Burpees