Category Archives: CrossFit

The Gym is Closed December 24th and 25th. Enjoy your Holiday! Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Snatch Work 1 . Every 1:15 for 12 Sets: 1 Snatch 2 . 2 Rounds For Time: 22 Shoulder to Overhead 44 Lateral Barbell Jumps

The Gym is Closed December 24th and 25th. Enjoy your Holiday! Warm up: 10 Back Extensions/ 10 Sit ups/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Take 20 Minutes to Find a Max: 1 Clean and Jerk 3 . As Many Rounds as Possible in 10 Minutes: 10 Box Step OversContinue reading “WOD Thursday December 21st”

The Gym is Closed December 24th and 25th. Enjoy your Holiday! Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / 10 Push ups / 10 Ring Rows Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Cluster @ Heavy 2nd Minute: Right # of Muscle ups 3rdContinue reading “WOD Wednesday December 20th”

Warm up: 25 Jumping Jacks / 50 Ft Bear Crawl 1 . 3 Sets of 5: Seated Strict Press *Increase weight as you go 3 Sets of 5: Bench Press *Increase weight as you go 2 . For Time: 15, 20, 25, 30 Calorie Bike 30, 25, 20, 15 Kettlebell Swings

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats 1 . 3 Sets of 3 Reps: Overhead Squat *Try to end heavier than last week 3 Sets of 3: Front Squat *Try to end heavier than last weekContinue reading “WOD Monday December 18th”

Holiday Party Tonight @ 6:30 p.m. The gym will close at 6:00 p.m. with the last class at 4:30 p.m. Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups 1 . For 5 Sets: 2 Box Step ups per leg w/ a Dumbbell or Kettlebell Right amount of Ab Wheel RolloutsContinue reading “WOD Friday December 15th”

Holiday Party This Friday the 15th @ 6:30 p.m. The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m. Warm up: 10 Back Extensions/ 10 Sit ups/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Every 1:30 for 14 Sets: 1 Clean and Jerk *Increase weightContinue reading “WOD Thursday December 14th”

Holiday Party This Friday the 15th @ 6:30 p.m. The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m. Warm up: 1 Minute on Bike / 10 Glute Ham Raise / 10 Sit ups / 10 banded Good Mornings / 30 Second Plank 16 Rounds for Time: 1 WallContinue reading “WOD Wednesday December 13th”

Holiday Party This Friday the 15th @ 6:30 p.m. The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m. Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3 Sets of 1 Reps: Push Press Then,Continue reading “WOD Tuesday December 12th”

Holiday Party This Friday the 15th @ 6:30 p.m. The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m. Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats 1 . 3 SetsContinue reading “WOD Monday December 11th”