Warm-Up 2-3 Sets, For Quality1:00 Row (:30 ez/:20 mod/:10 hard)6/6 Dumbbell Windmills4/4 Single Arm Dumbbell Push-Up Renegade Row2/2 Single Arm Devils Press10 banded glutes steps each way, front back left and righStrengthBench PressEvery 3:00 x 4 Sets3 Reps @ 80%Rest 30 seconds 5 Reps @ 70%% based on 1RM Bench Press. You will perform 3 reps...Read More
Warm-Up2 Sets, Through:40 seconds on, :20 seconds off– Walking Inchworm to Hollow Body– Hollow Rocks– Wall Walk to Handstand Hold– Scapular Pull-UpsGymnastics Handstand walk progressionsCoach will take you through progressions. If you have no interest in going upside down, thats ok. We will have you do 5 sets of 10 (4 each arm) alternating dumbell...Read More
Warm-Up 400m Group Run 2 Sets, For Quality30 second Tempo Air Squat (30×1) *3 seconds down, shoot up, no pause at the bottom)15 second Ring Support Hold5-10 Russian Push-Ups5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups10-15 second Chin Over Bar HoldStrength/skill ring muscle progressionsWorkout“Circle of Life”For Reps:20:00 AMRAP16 Wall Balls4 Ring Muscle Ups200m RunWallball: 20/14lbs (9/6kg)...Read More
2 classes today at 8am and 9am. All Weightlifters are invited (as always) to jump into this workout on Monday. We are going to switch things ups this year and do the Hero Workout DT. We will do the Hotshots workout next month. Warm up.Machine 4 minutesThenGroup Barbell warm upFor the workout today don’t worry...Read More
Gym Hours this weekendSaturday 8am endurance, 9am crossfit, 9am adult weightliftingSunday CLOSEDMonday 8am and 9am only CrossFit. Closed the rest of the day8am Endurance35 MinutesTeams of 4Row SkiBurpee sandbag get oversRun 400Switch stations when the person gets back from the 4009amWarm up on boardStrength5×5 bench*between each set do a set of 5 to 10 strict...Read More
Warm-Up 2 Sets, For Completion30 seconds work/30 seconds rest– Row – Wall Supported Handstand Hold – Alternating V-Ups – Single Arm Ring Row (15sec/arm)– Single Arm Glute Bridges (15sec/leg)Skill/strengthRope climb skill work AND toes to bar skill work*even if you have these follow along and use this as warm upWorkout“Homecoming”For Time:50 Line Facing Burpees5 Wall Walks50/40 Calorie Row5...Read More