SPIRIT WEEK- TODAY IS THIRSTY THURSDAY! CARDIO MAKES ME THIRSTY AND makes me want to dress in my favorite decade! DRESS LIKE YOUR FAVORITE DECADE DURING THIS CARDIO PARTY Warm Up- Get to running- slow mile warm up or 1600m row Strength- Strict Press, sets of 5 5.5.5.5.5. “Jerry” For time: Run 1 mile Row...Read More
SPIRIT WEEK- WEAR A TRAIN HARDER SHIRT TODAY AND TONIGHT IS OPEN HOUSE. 6:30pm to 8:00PM- DJ MANOLI WILL BE IN THE HOUSE! BRING YOUR FRIENDS. COME OUT, HAVE FUN, GET A WORKOUT IN AND SHOW YOUR FRIENDS WHY YOU LOVE TRAIN HARDER. STARTS AT 6:30 pm. Friends should fill out waivers by 6:50. Fun beginner friendly...Read More
SPIRIT WEEK- TODAY IS TEAM TUESDAY! It’s not too late to get a partner, Dress Up! Twinning is winning. Open House is Wednesday. Tell your friends!!!! A reminder to all coaches and athletes. School is starting so classes will be busier. Start your wods on time, there is no need to change movements in the...Read More
SPIRIT WEEK- TODAY IS RED, WHITE, AND BLUE DAY. GO AMERICA! Open House is Wednesday. Tell your friends!!!! A reminder to all coaches and athletes. School is starting so classes will be busier. Start your wods on time, there is no need to change movements in the wod unless you are adjusting for injury. if...Read More
SPIRIT WEEK STARTS MONDAY Sunday Funday- Teams of two Wod 1- 6 minutes of max wall balls Wod 2- 10 minutes One partner completes a round, one partner rests 10 Kb swings 10 goblet squats Run 100 WOD 3 Thruster Trip On 3….2….1… grab a bar and weights (your choice how you want to do...Read More
Spirit week STARTS MONDAY!!!! Friday WOD Warm Up- Row 500, Run 800, Bike 5 minutes. Grab a bar, do at least 20 light light light deadlifts before you jump into your sets.. you only get 1 spine… be kind to your spine. Strength- Deadlift City- 3,3,3,3,3 Wod 15 minutes 10 deadlifts 225/155 Run 200 5...Read More
Spirit week is coming up fast… get it together.. who’s your partner for Tuesday, who are you bringing to open house Wednesday? How many tickets will earn for fabulous prizes for wearing glamorous outfits. Thursday Wod is listed below spirit week details. Warm Up- Row 800 or run 800 Grab a bar and do 3...Read More
Wednesdays Schedule is different than the other days Structured CrossFit Classes at 5am,6am,10am and 4pm,5pm. Barbell club for beginners from 6pm to 6:30Pm. Mobility class from 6:00 to 6:30. More advanced barbell work from 6:30 to 8. You are more than welcome to come in between 6pm and 8pm (doors close at 8) and do...Read More
Spirit week is only 6 days away. Check it out. Wod is listed below spirit week. Tuesday Wod Strength- Back Squats- Sets of 5 5,5,5,5,5 Work heavy, your coaches will help you. If you are newer work technique and higher reps Wod- For Time 60 Cal. Row 50 Box Jumps (24/20) 40 DB Snatch (50/35)...Read More
Don’t forget spirit week NOT THIS WEEK BUT NEXT WEEK! Details Below METCON MONDAY! – Pay attention to Wod start times and have your equipment ready for the workouts. Wod 1- 7 Minutes- AMRAP 20 Sit ups 20 squats Wod 2- 10 Minutes 7 pull ups 10 KB swings 30 Doubles Wod 3 10 Minutes-...Read More
