Tag Archives: squat

WOD Monday May 22nd

“Murph” is one week away! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 6 x 3 (6 sets of 3 reps) @ 80-85% of your max 2. 3 Rounds For Time: 400Continue reading “WOD Monday May 22nd”

WOD Wednesday April 5th

INFO:  New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Wednesday April 5th”

WOD Friday October 28th

Halloween Partner WOD this Sunday! Wear your best costume!!  The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 400 Meter Run, 500 Meter Row “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull ups 10Continue reading “WOD Friday October 28th”

WOD Thursday April 7th

Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm!  1. Bench Press: 3,3,3,3,3 @ 85% 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: 12 Burpees Minute 2: 18 Double leg mountain climbers Minute 3: 24 Air squats Gymnastics Club Class: Warm up: Standard + 3Continue reading “WOD Thursday April 7th”

WOD Monday February 22nd

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 Monday February 22nd”

WOD Tuesday February 2nd

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm.  Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 1 minute jump rope / 1 minute handstand hold / 1 minuteContinue reading “WOD Tuesday February 2nd”

WOD Tuesday November 24th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 rounds: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 @ 75-80% 2. 5 Rounds for Time: 2 Rope Climbs 4 Power Snatch 6 Hand Release Clapping Push ups 8 Kneeling Squat Jumps http://www.youtube.com/watch?v=ybFfWbIk-RU  

WOD Friday September 25th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up #11 Deadlift: 2, 2, 2, 2, 2 @ 90-95% your max 2. “ANGIE” For time: 100 pullups 100 pushups 100 sit ups 100 air squats

WOD Friday September 4th

Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”