WOD Monday May 23rd

Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 30 sec bottom of squat hold, 10 Glute ham raise, 10 jumping Air Squats Front Squat: 5, 5, 5 @ 75-80% your max 2. Back Squat: 5,Continue reading “WOD Monday May 23rd”

WOD Friday August 28th

Warm up #8 Every 30 seconds for 5 minutes: 1 power snatch Rest 1 minute Every minute on the minute for 5 minutes: 1 power snatch 2. As many rounds as possible in 5 minutes of: 5 Wallballs 5 Box jumps 5 Kettlebell Swings Rest 2 minutes As many rounds as possible in 5 minutesContinue reading “WOD Friday August 28th”

WOD Tuesday January 27th

Yo this is the link for The Havoc Strength Fest Site. Check it out!! https://havocstrengthfest.wordpress.com/ Warm up # 9 1. 6 cycles of: 1 Press, 2 push presses, and 3 jerks 2. 5 Rounds for time of: 20 Air squats 5 L-pullups 20 Double unders 5 Weighted pullups @ 35 / 15 lbs

WOD Tuesday September 16th

Reminder! The normal DeNofa team will not be in the gym tomorrow. Paul will be teaching am classes and Justin will be opening the gym at 4 pm and teaching the evening classes. Warm up # 3 1. Weighted pullups x 3 sets of max reps. Rest 4 minutes between efforts. Choose a weight thatContinue reading “WOD Tuesday September 16th”