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
Sunday Funday Start by 10:10 am Partner wod Wod 1- 8 minutes Run 800m max wall balls with remaining time Wod 2- 10 minute ladder, split work however you want. one partner working at at time Power cleans burpees 1,1,2,2,3,3,4,4,5,5, and on and on and on Wod 3 12 Minutes 1000 meter row buy in...Read More
8am endurance. Time to start running again good old fashioned 400’s, Warm up with a slow 800m jog then 8×400 with 90 second rest between 9am Mobility 35 minute cap 10am chipper, partners in any order complete the following… one partner working at a time, split however you want. 5 sled pushes (Down and back...Read More
Warm Up Bike or row until 5 after then meet at the front Snatch Progressions- Put a little weight on as you go 0-2 Minutes 8 Power Postion power snatches 2-4 Mintues 6 Hang from the knee power snatch plus Over head squat 4-6 Minutes 4 Full Snatches *This is the time to practice squat...Read More
Warm Up- 8 Minutes of Partner bike, make it fun, make it race 30 Air squats with 2 second hold at the the bottom Strength Back Squat-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Wod- Helen 3 rounds for time of: Run 400 meters...Read More
Warm up- 5 Minutes of bike Overhead work/warm up 0-2 Minutes 10 strict presses 2-4 Minutes 8 Push Press 4-6 Minutes 6 push jerk Strength Strict press-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Quick review of Power clean before wod, slowly build up...Read More
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred...Read More
