Category Archives: Workout of the Day

Warm up: 50 Ft Bear Crawl / 10 Push ups / 10 Bench Sit ups / 10 Bench Push ups 1 . Find a Max: Bench Press 2 . As Many Rounds as Possible in 14 Minutes: 20 Burpees 40 Double Unders 60 Sit ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 5 Front Squats (Increase Weight as you go) 2 . 4 Rounds for Time: 400 Meter Run 20 Wall balls 10 Hang Power Snatch

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 5 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . As Many Rounds as Possible in 12 Minutes: 3 Hang Power Cleans 6 Handstand Push ups 12 BoxContinue reading “WOD Friday November 1st”

Happy Halloween!!Yes you can wear a costume!The Gym Will Close at 6:30 Tonight!Last CrossFit Class Will Be At 4:30 PM And Gymnastics Will Be At 5:30 PM Warm up: 10 Back Extensions / 20 Mountain Climbers / 10 Empty Bar Strict Press 1 . 5 Sets of 5 Reps: Push Press (increase weight each set)Continue reading “WOD Thursday October 31st”

Warm up: 1 Minute on Bike / 10 Push ups / 20 Jumping Jacks / 10 Ring Rows 15 Rounds for Time: 1 Rope Climb 5 Burpees 10 Rounds for Time: 2 Snatches 10 sit ups 5 Rounds for Time: 3 Wall Walks 20 Lateral Barbell Jumps

Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 2 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . Every 2:00 for 10 Rounds: 5 Burpee Pull ups 10 Thrusters

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3:00 Minutes for 4 Rounds: (This requires two bars, share if possible) 5 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 28th”

Warm up: 10 Inch Worms / 10 Sit ups / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 3 Sets: 100 Ft Walk Holding 2 Kettlebells Overhead 30 Kettlebell Swings 2 . For Time: 20, 15, 10, 5 Toes to Rings 40, 30, 20, 10 Box Step Overs 400, 300, 200, 100 Meter Run

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up 1 . Every 30 seconds for 5 Min: 1 Hang Snatch (use the same weight the whole time) 2 . Every 1:15 for 15 sets: 1 Snatch (increase weight as youContinue reading “WOD Thursday October 24th”

Warm up: 10 Banded Good Mornings / 10 Sit ups / 10 Glute Ham Raise / 10 Jumping Pull ups For Time: 10 Muscle ups 10 Deadlifts 20 Bar Facing Burpees 10 Deadlifts 40 Calorie Bike 10 Deadlifts 80 Double Unders 10 Deadlifts 40 Calorie Bike 10 Deadlifts 20 Bar Facing Burpees 10 Deadlifts 10Continue reading “WOD Wednesday October 23rd”