KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for ages 4-8 and 6pm for ages 9-13! Let the fun begin! Events coming up: This Saturday June 4th: Ed Coan Powerlifting Workshop from 8:30 a.m. – 4:00 p.m.! (the gym will be closed to host this event.) Saturday June 11th: Head over toContinue reading “WOD Thursday June 2nd”
Tag Archives: Thruster
WOD Monday May 16th
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: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute ham raise, 30 sec bottom of squatContinue reading “WOD Monday May 16th”
WOD Monday May 2nd
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”
WOD Thursday April 21st
Warm up: 50 Kettlebell figure 8’s Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb.Continue reading “WOD Thursday April 21st”
WOD Wednesday April 13th
Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps
WOD Friday March 18th
Open Competitors: See you guys this Saturday or Sunday @ 11 a.m. for open workout validation. Please try to come to do the workout during one of these two times. Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats Every minute on the minute forContinue reading “WOD Friday March 18th”
WOD Thursday March 10th
Tonights Open Announcement! We will be at the gym at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 10 Strict toes-to-bar, 10 Hang Power Cleans, 5 Strict toes-to-bar, 5 Hang PowerContinue reading “WOD Thursday March 10th”
WOD Wednesday February 24th
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 Wednesday February 24th”
WOD Thursday January 28th
Warm up: High skips x 100 feet Glute ham raise x 10 Toes to bar x 10 Glute ham raise x 10 Toes to bar x 10 High skips x 100 feet Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier thanContinue reading “WOD Thursday January 28th”
WOD Thursday January 21st
Warm up: Run 600 meters, 10 Pendlay Rows, 30 Sec Handstand Hold, 10 Glute Ham Raise, 30 Sec Handstand Hold Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ 80-85% 2nd minute: 5 Deadlifts @ 70-75% 2. Max reps in 3 minutes: ThrustersContinue reading “WOD Thursday January 21st”
CrossFit Havoc 