5 Minute bike Grab a bar for clean practice 0-2 8 Power Position Power Clean 2-4 8 Hang Position Squat Clean 4-6 6 squat cleans from the floor 20 Minutes to find you max of this this complex 1 squat clean starting from the floor 1 Hang clean (squat or power) 2 Front squat *can...Read More
Backwards day today, Starting with a wod Take 10 Minutes to build up to your Deadlift working weight for the wod. 3 rounds for time of: 25 deadlifts Bike 1,000 meters (.7 miles on the bike) Men: 225 lb. Women: 155 lb. Scroll for scaling options. Related: • CrossFit WOD 180603 Tips With Rory McKernan...Read More
Warm up- 50 Pass Throughs 30 push ups Then review the shoulder to overhead movements as a class 20 empty bar presses 20 empty push presses at your pace 20 push jerks Strength: Strict Press DELOAD WEEK. next week we start the last 5,3,1 strength cycle then we are changing it up after that. Still...Read More
Jumping right into strength today. Class starts 5 after the hour today. 30 minute Wod. Don’t be late Empty bar work 0-2 Minutes 10 power position power snatch 2-4 Minutes 8 Hang position power snatch 4-6 Minutes 6 Shin position power snatch You then have 15 minutes to work up to a MODERATE snatch double,...Read More
Long Wod Today! Get to class on time. Warm Up- 5 minute row then Squat therapy. We are starting squat therapy at 5 after the hour! 3 sets of 10 slow, slow, slow and controlled against the wall with a wall ball under your butt. Use a spotter if you are tipping backwards. The hips...Read More
wod 1 Starts at 10:10. DONT be late. Wod 1- Teams of 2 8 minute Amrap 10 Synchronized Dumbbell snatches 10 Synchronized burpees ONE partner runs 100m while the other rests.. alternate on the round every round Wod 2- Team of 2 12 Minutes Amrap Buy in 1000 meter row split however you want Then...Read More
Big Day Victoria’s Handstand clinic at 11am!!! 8 am endurance Triple 3’s 3000m row 300 doubles Run 3 miles Scaling is half! Either option is fine 9am Mobility with Bernie 10am partner Chipper Wod Run 800 M together 20 Squat snatches (155/115/95/65 suggested weights for everyone) 40 hang power clean (same weight as snacthes) 60...Read More
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. Coach Jordon’s youth weightlifting...Read More
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. https://www.facebook.com/events/197293521097445/ Coach Jordon’s youth...Read More
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. https://www.facebook.com/events/197293521097445/ Coach Jordon’s youth...Read More
