This Thursday at 7 p.m. FIRST NUTRITION MEETING! Learn how to get the results you want by putting the right foods in your body! $5.00 per person. Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and HangoutContinue reading “WOD Wednesday May 11th”
Category Archives: Workout of the Day
WOD Tuesday May 10th
Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Course Warm up: 500 Meter Row, Split Jerk Drills Every minute on the minute forContinue reading “WOD Tuesday May 10th”
WOD Monday May 9th
Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Coach Course. Warm up: 30 sec bottom of squat, 10 Glute ham raise, 30 secContinue reading “WOD Monday May 9th”
WOD Friday May 6th
Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 20 sit ups, 10 burpee broad jump “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter runContinue reading “WOD Friday May 6th”
WOD Thursday May 5th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 1000 meter row For Time: START WITH: 10 minute ascending ladder of: Power Snatch @ heavy Lateral Burpee over bar (Start at 1 rep of each and increase by oneContinue reading “WOD Thursday May 5th”
WOD Wednesday May 4th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 30 sec handstand hold, 8 ring rows, 30 sec back extension hold Max set of: Strict Pull ups 2. Every 2 minutes for 20 minutes: 1 Power Clean + 1Continue reading “WOD Wednesday May 4th”
WOD Tuesday May 3rd
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Strengthen your core and shoulder strength and learn new skills. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Kipping Clinic: This SaturdayContinue reading “WOD Tuesday May 3rd”
WOD Monday May 2nd
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Improve your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! KippingContinue reading “WOD Monday May 2nd”
WOD Friday April 29th
Warm up: Bear crawl x 100 feet Bench press: 3,3,3,3,3 @ heavier than last week 2. For time: 50 Pushups 50 Push press’ @ 75 / 53 50 Toes to bar 50 Overhead squats @ 75 / 53 NOT PUSHUPS PUSHUPS
WOD Thursday April 28th
Warm up: 1 minute of kettlebell stuff / 1 minute of of plank / 15 ring rows Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. 2 Rounds for time of: 60 Double unders 40 Power wallballs 20 Power Cleans @ kinda heavy
CrossFit Havoc 