Tag Archives: Box jump

WOD Tuesday July 19th

Warm up: 3 Rounds: 5 Snatch Pull + Hang Power Snatch, 5 Box Jumps, 5 Toes to bar Every minute on the minute for 10 minutes: 2 Power Snatch 2. 5 Rounds for Time: 20 Box jumps 10 Overhead Squats 20 Sit ups These are the Fittest Teens on Earth from the 2015 CrossFit Games.Continue reading “WOD Tuesday July 19th”

WOD Friday July 15th

Warm up: 200 Meter Run, 10 Back Extensions, 10 Toes to bar, 10 Power Cleans @ 50% of your max Power Clean: Find new max 2. 6 Rounds for Time: 2 Clean and Jerk 4 Box Jumps 6 Chest to bar pull ups If you don’t already know about Sara Sigmundsdottir. You Should! She mayContinue reading “WOD Friday July 15th”

WOD Monday July 4th

4th of July Hours: The gym is open from 9 a.m. to 1 p.m. for open gym. With HavocFIT Class at 9:00 a.m. CrossFit at 10:30 a.m. and 12:00 p.m. Warm up: 10 Glute Ham Raise, 10 Kang Squat, 10 Sit ups, 10 Empty bar back squats Back Squat: 1, 1, 1, 1, 1 @Continue reading “WOD Monday July 4th”

WOD Tuesday May 31st

Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub Starts TONIGHT! $50.00 per child for one month of classes. 5pm forContinue reading “WOD Tuesday May 31st”

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 Wednesday May 18th

Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 20 sit ups, 8 empty bar high hang cleans, 8 empty bar front squats Every two minutes forContinue reading “WOD Wednesday May 18th”

WOD Wednesday May 11th

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”

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”