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”
Tag Archives: clean
WOD Wednesday April 6th
Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Clean pull unders: 20 minutes to work up to a 2 rep max 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: Hang clean x 3 Minute 2: Hang clean x 2 + 1 JerkContinue reading “WOD Wednesday April 6th”
WOD Monday March 28th
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 10 Good Mornings, 10 Empty bar squats, 10 Back Extensions Every other minute for 10 minutes: 4 Back Squats @ 75-80% 2. For Time: 20, 15, 10, 5 Toes to Bar Hang Cleans (Yes, Squat) *After each set of toes to bar runContinue reading “WOD Monday March 28th”
WOD Thursday March 3rd
Tonight’s Open Announcement! We will be at the gym at 8 p.m. watching it live! Come join us and bring some food or drink to share! And lets do the workout this Friday at the 7 p.m. Class!!! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. WeContinue reading “WOD Thursday March 3rd”
WOD Tuesday March 1st
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. 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! This weeks Open Announcement! We will be at the gym Thursday at 8Continue reading “WOD Tuesday March 1st”
WOD Tuesday February 23rd
This Thursday at 8 p.m. the CrossFit Open officially starts! What is The Open? We will have an Open Announcement viewing party at the gym @ 8 p.m. Come hang out and watch the event live. And get signed up for the Open! We will do the workouts on Saturdays at 11 a.m. Sign upContinue reading “WOD Tuesday February 23rd”
WOD Monday February 8th
Warm up: 20 Kettlebell figure 8’s / 20 sit ups / 20 Kettlebell swings / 20 Air squats Back squat: 30 minutes to Find 1 Rep max 2. For time: 20 Hang power cleans @ 135 / 93 20 Front squats 20 Push presses 20 Back squats 20 Jerks 20 Hang cleans ( yes youContinue reading “WOD Monday February 8th”
WOD Monday January 25th
Warm up: 600 meter row, 10 Kang Squat, 10 Toes to bar Front Squat: 2, 2, 2 @ 95% 2. For Time: 12, 9, 6, 3 Handstand push ups Hang Clean Ab Wheel Roll Outs
WOD Tuesday January 12th
Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”
WOD Wednesday December 30th
Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Bench Press @ 75% 2nd minute: 1 Clean + 2 Front Squats @ 75% 2. Get through these not for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push up Or Ring Dip American Kettlebell Swing Parallette PassContinue reading “WOD Wednesday December 30th”
CrossFit Havoc 