Warm up- 5 minutes row.. nice and easy 2 rounds 90 seconds of wrist stretch90 seconds of arm in a band stretch15 Front squats with an empty bar, holding the bottom position with elbows high for 3 seconds Strength Front squat-6 sets of heavy 3’s start at about 70 percent and see how heavy you can...Read More
Warm up-Run 800 with a wall ball (morning classes run 4X200 so we dont bring all the dirt in the gym) 40 partner wall balls, bounce it off the target to each otherThen 10 strict presses with and empty bar Wod Fran or Strict Fran or dumbbell fran (3 very different workouts, pick your poison)...Read More
If you need to do the open wod, arrange for a judge before you get to class. set up towards the front of the room, rowers inside the rig so you are out of the way of class. Warm up-Teams 3-one on the bike, one doing burpees, one holding a plank. 9 minutes total. do...Read More
Partner WodsWod 112 Minutes 10 cleans 155/9510 burpees 200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1Wod 210 Minutes split how you want how many rounds can you get50 Kb swings30 pull ups — wod 3 6 minutes of Man Makers.Read More
You can attempt the open wod anytime between 8-10:45Endurance- We ran long last week so we will be running shorter this week2X400 90 second rest4×800 2 minute rest2×400 90 second rest 9am mobility 10 am Partner chipper- 30 minute capBike 100 Cals2 Sled pushes (down and back is one)100 Kb swings2 sled pushes100 Burpees2 sled...Read More
19.1 Crossfit Open Wod we will do this wod at 5am, 6am, 10am, but its more fun to do it during Friday Night Lights from 4pm to 7:30pmCome out, bring food and drinks!Warm up, find a judge and jump into a heat. Coaches will help you out. The open is for everyone with scaled and...Read More
Be sure to register for the open agames.crossfit.com Everyone is doing it. TOMORROW we will be doing the open wod in the 5am, 6am, 10am classes the starting at 4pm it is “Friday Night Lights.” You can complete the open wod any time bewtween 4 and 7:00. Come in, warm up, and when we are...Read More
Want to fix your overhead squat? Overhead squat therapy will be the first 10 minutes of class today.https://www.youtube.com/watch?v=1X-MLCHNwEUGrab a bar, quick review of the power position snatch, we will be working for the power position this week, the hang next week, and putting it all together the week after that. Work on sets of 2...Read More
Warm up- partners80/60 cals on the bike, non-biking partner is doing 15 airsquats, switch every 15 squats. Strenght- front squats. you maxed out last week hopefully, now lets start with 5 sets of 7, working weight should be the same throughout the sets, around 70-80 of your max Wod- 3 rounds for time of: 25...Read More
