Warm-Up: (10 minutes)10:00 : For Quality10/8 Calorie Echo Bike, Building Pace Each round8 Slow Bootstrap Squats6/6 Dumbbell Windmill10 Ring V-Outs8-10 Ring Push-Ups (Elevated and Progressively increasing depth)–Specific Barbell Prep (5 minutes)Take 5 minutes to go through bracing and benching technique, while building loads to working weightsBench PressEvery 4:00 minutes x 3 SetsComplete5 Reps @ 65%3...Read More
Mondays workout is below the week previewMonday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and...Read More
Sunday FundayWod 1- 12 minutes 14 Power Cleans14 Synchro Burpees over bar10 Bar Muscle upsWod 212 Minutes 20 Cal Row5 Single Arm Db thrusters 70/50***thrusters go up by 5 each roundWod 38 minutes for both partners to establish 1 rep max cleanRead More
8am enduranceTeams of 340 minute amrap40 cal row*40 cal ski*4o cal bike**between each machine each partner will run 200m separately Warm Up Conditioning : 15:00 Cap3 Rounds: @ Easy Low Heart Rate500m Row20 Deep Lunge Mountain Climbers10/10 Single Arm Dumbbell Deadlift5 Inchworm Push-Ups Main ConditioningEvery 6:00 minutes x 5 Sets400m Run60ft (30m) Bodyweight Walking Lunge15...Read More
Go to games.crossfit.com to see Friday’s workout Regular class times at 5a,6a, 9a then from 4pm to 7pm we will be running heats of the workout 25.2 we will be grilling burgers and hot dogs, bring your own drinks. Stop by even if you are not planning on doing the workout. you DO NOT need...Read More
General /Specific Movement Prep (6-8 minutes)2 Sets: For Quality9/7 Calorie Bike20/20 Line Hops (Forward and Back / Side to Side)10 Hollow Rocks20 Glute Bridges10 Air Squats @ 3311 Tempo Specific Movement Prep (8-10 minutes)10 second Easy Bike + 10 second Hard Effort:30 second Double Under Practice10 V-Ups10 Wall Ball Squats -Spend 3-4 minute Talking through...Read More
Body Heat and Mobility (5-7 minutes)2:00 Cardio Choice–10 PVC Pipe Passthroughs5/5 Around the Worlds15/15 second Standing PVC Pipe Prayer Stretch10 Alternating Down Dog Toe Touch:30 second Alternating Active Scorpion StretchCOACH LEAD BARBELL WARMUP WeightliftingEvery 3:00 minutes x 5 SetsPower Snatch + Overhead SquatRest 10-15 secondsSquat SnatchStarting @ 70% and increasing LoadsFor Time10 Bar Facing Burpees20...Read More
Warm-Up: (8-10 minutes)3 Sets: For Quality1:00 Row, Increase Intensity Each Round10 Scapular Pull-Ups8/8 Single Arm Ring Rows6 Inchworm Push-Ups`Strengthevery 2:00 x6 5 reps of Bench Pressstart at 75 percent and build up to about 85 if possibleworkout Every 4:00 minutes x 4 Sets20/16 Calorie Row12 Chest to Bar4 Wall WalksWall Walks to 10in off the...Read More
Monday’s workout is below. Here is what to expect this weekMonday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box JumpsTuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall WalksWednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and...Read More
