Category Archives: Workout of the Day

RENT IS DUE. THANKS! Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up of your choice 1. Skill work: Single arm overhead squat – any implement may be used. Work on mobility and technique over weight. 2.Continue reading “WOD Friday March 1st”

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up #19 1. Deadlift: Find 1 rep max 2. 3 Rounds for time of: 20 Kettlebell Snatch @ 1.5 pood / 1 pood (10 each arm) 15 Ring dips 10 LongContinue reading “WOD Thursday February 28th”

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up # 2 DANNY Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant ErvinContinue reading “WOD Wednesday February 27th”

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up # 4 1. Thruster ladder: Starting at 95 lbs and increasing by 10 lbs every 30 seconds for as long as possible Ladies will begin at 55Continue reading “WOD Tuesday February 26th”

     You guys ever wonder how you “find time” to workout, while your co-workers can’t. You ever think about how you deal with the pain and discomfort of high intensity exercise multiple times a week while others are content sitting on the couch trying to find a spot in their super busy schedules to evenContinue reading

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up # 3 1. Overhead squat: 3,3,3,3,3 2. For time: 50 Double unders 25 Glute ham sit ups 50 Double unders 25 Toes to bar 50 Double undersContinue reading “WOD Monday February 25th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up of your choice 1. 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front SquatsContinue reading “WOD Friday February 22nd”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 17 1. Snatch: 1,1,1,1,1,1,1,1,1,1 2. 3 rounds for time of: 10 Burpees 10 Hang power snatches @ 75Continue reading “WOD Thursday February 21st”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 23 1. 10 rounds for time of: 10 pullups 10 Sumo deadlift high pulls @ 95 lbsContinue reading “WOD Wednesday February 20th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 21 1. Bench Press: 5,5,5,5,5 2. 10 rounds for time of: Standing ab wheel rollouts x 4 135Continue reading “WOD Tuesday February 19th”