WOD Friday March 12th

Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Friday 210312 Open 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30Continue reading “WOD Friday March 12th”

WOD Wednesday December 23rd

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading “WOD Wednesday December 23rd”

WOD Tuesday May 19th

Warm up: Band work / Pushups Strict Press: 5 Reps every 75 seconds for 6 Sets 2. For time: 12 Wall climbs 50 Double unders 10 Handstand pushups 40 Double unders 8 Wall climbs 30 Double unders 6 Handstand Pushups 20 Double unders 4 Wall climbs 10 Double unders 2 Handstand pushups

WOD Friday March 20th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift Last week of this. You should beContinue reading “WOD Friday March 20th”

WOD Thursday January 18th

Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  Warm up: 25 Kettlebell Figure 8’s 1. 2 Rounds of: 30 Sec Max AirBike 30 sec Max Kettlebell Swings Rest 1 minute 20Continue reading “WOD Thursday January 18th”

WOD Tuesday December 5th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.  The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 45 sec plank, 10 Vertical Jumps 1. Every 90 Seconds for 9 Total SetsContinue reading “WOD Tuesday December 5th”

WOD Thursday September 28th

Warm up: 3 Rounds of: 100 Meter Run, 5 Glute Ham Raise, 5 Empty Bar Power Clean and Jerks 1. Every 90 Sec for 10 sets (15 minutes): 1 Power Clean and Jerk  +  a set of unbroken Double Unders 2. For Time: 8 Wall Climbs 400 Meter Run 6 Wall Climbs 300 Meter Run 4 WallContinue reading “WOD Thursday September 28th”