Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one...Read More
Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one...Read More
Warm up- Run or row 800 50 Air squats Strength- Go heavy! take the bar from the ground. If you are newer we are going to go lighter and do 6 push presses and 4 push jerks Push press EMOM 5 minutes 4 push presses per minute Push Jerk EMOM 5 minutes 3 Heavy push...Read More
Dont forget about our Open House on August 9th from 6:30 to 8pm. Bring your friends and family out for a beginner friendly workout and to see the gym. Warm Up 3 Round 30 Second Squat Hold 250 M Row 10 Ring dips or bench dips Strength Back Squats 5,5,5,5,5 Last set should be...Read More
Metcon Monday. Watch the start times on the board. Be ready to go at the start times Warm up Row 1000 or bike 5 minutes- Get equipment ready Wod 1- 7 Minutes Run 100 10 wall balls Wod 2 8 Minutes 5 Thrusters 95/65 5 Burpees over your bar Run 100 Wod 3 12 Minutes...Read More
Warm Up- 60 Air Squats— llllllloooooooowwwwwwwweeeeeeerrrrrr Run 800 Strength #FrontSquatFriday 5 sets of 5 Front Squats Gradually increase weight, that 5th rep on sets 3,4, and especially 5 should be HEAVY Wod 15 Minute Amrap 5 Bar Muscle ups (sub 10 chest to bar pull ups, 10 pull ups, or 10 ring rows) 10 HSPU...Read More
Warm up- Its a warm up, not a race 6 minutes of run 200 10 sit ups 10 push ups ####BUILD YOUR BAR WE WILL ALL START THE EMOM TOGETHER>>>>> Do at least 10 Power clean at a light weight to gradually build up to your emom Strength Power Clean Emom 10 Minutes Experienced athletes...Read More
Warm Up- 50 pass throughs 3 rounds 10 Push ups 10 Pull ups strict Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40) Every minute on the minute *** add weight for each MOVEMENT not each MINUTE Minute 0-4 Push press 4 reps 0,1,2,3,4 equals...Read More
Warm Up- run 800 then 50 Air squats- Just like this Strength- Back Squat *deload week 4 sets of 10, If you finish early do a few more sets Wod- AMRAP 7 Minutes 600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet) 12 Deadlifts (185/135) 12 Lateral...Read More
Don’t forget to sign up for the free pull up clinic on Sunday July 23rd. 8-10am Metcon Monday- warm up Row 800 Watch for Wod Start times on the board. Start the Wods with the class. Have to run these on time to get through Metcon Monday. BUILD YOUR BARS before we start all...Read More
