Did you miss the nutrition seminar? Grab an information sheet off the desk and take the first step in controlling your eating habbits. Monday- NON METCON MONDAY Warm up- Get moving, run or row 800 then hit 50 perfect air squats with a 1 second hold at the bottom Strength- Back Squats- 4 sets of...Read More
FREE NUTRITION SEMINAR TOMORROW AT 8AM! Open to everyone! Bring your friends! Sunday at 8:00 AM before Sunday Funday Bernie Anderson will be presenting a Nutrition Seminar to help all of you better understand what you should be consuming on a daily basis to help you better fuel your workouts, feel more energized, lose fat,...Read More
Front Squat Friday Bike 5 minutes Warm Up- 60 Perfect Air Squats. If you’re not to “perfect” yet, we will help and give you drills. Its flexibility for most of you Strength Front Squat 5,5,5,5,5 Wod- 25 minute time cap Buy in 50 calorie bike —then— 4 rounds for time 100 M farmer carry 50ish...Read More
Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run. Simple guidelines that apply to everyone are below. Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes. Open gym IS -a time to work on your...Read More
Wednesday Schedule 5am,6am, 10am and 4pm, 5pm CrossFit 6pm-6:30 Barbell Basics Class with coach Jordon 6:30-close Barbell Club You can still do the daily Wod after 6, it will just be on your own Warm Up-800m or 1 mile partner sandbag run Strength Push Jerk from the rack Heavy 3’s 3,3,3,3,3 Keep working up, five...Read More
Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run. Simple guidelines that apply to everyone are below. Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes. Open gym IS -a time to work on your...Read More
This week we will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run. Simple guidelines that apply to everyone are below. Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes. Open gym IS -a time to work...Read More
Warm up- row, run or bike. Wods start at 10:15 so have everything ready Teams of 2- Wod 1- classic 7 Minutes Run 800 as a team with remaining perform power cleans 155/115 Wod 2- 10 minute amrap 5 front squat 135/95 5 burpees over your bar (lateral not facing) While partner one is doing...Read More
Endurance Wod 1 Partners Row for cals 10 rounds each (20 minutes total on this wod) you are competing against your partner each round. most cals wins each round. 45 seconds on, 15 seconds to switch. Wod 2- 15 minutes Partner 1- Bike for cals Partner 2-Run 200 Switch when partner 2 is back from...Read More
Warm Up 5 Minutes Double Under Practice 5 Minutes Pull Up practice (Strict, kip, butterfly, weighted) Strength 10 Minutes EMOM 2 Heavy Power Cleans from the floor Work your way up, don’t be afraid to miss on your last few rounds Wod 7 Rounds for Time 7 Deadlifts 185/135 (pick a weight that is light!!...Read More
