NO MORNING CLASSES BECAUSE OF THE STORM. we will keep you posted about afternoon classes. Warm Up 3 Rounds:15 Second Bike Sprint10 Walking lunges5 Box Step Ups Moving in to >>>> :30 Hollow hold with feet tucked in and arms reaching forward toward feet:30 Hollow hold bringing knees toward chest arms still extended:30 Hollow hold...Read More
Warm Up3 Rounds200M Run6 Push Ups12 Banded Air Squats10 Unbroken Wallballs :15 StrengthBack Squat3-2-2-1-1Start around 70-80% and look to build each set and end with a heavy single.Remember to drill in those points of performance. Here are a few coaching cues if you want to add a little spice. :40 WODSince the rest is 4...Read More
Tuesday 11/8 Warm UpThis is the last week before re-test week 2 Rounds 400 M Run 10 Empty Bar Front Squats 10 Burpees :15 Strength Squat Clean 1×3 Power Position 1×3 Hang, at knee 1×3 Tempo Pull Squat Cleans then, Squat Clean 3 @ 65% 2 @ 75% 1 @ 85% 3 @ 70% 2...Read More
Monday 11/7 Warm Up Barbell Positional Work Snatch Grip High Pull Power Position Snatch Hang Snatch OHS 5 Second Pull Tempo Pull Squat Snatches THEN 3 Rounds 2 50-Foot Shuttle Sprints 5 Burpees 5 Empty Bar Squat Snatch :15 Strength Every 1:30 Minutes for 12 Minutes (8 sets) 2 Tempo Pull Squat Snatches Drop and...Read More
Sunday FundayWarm up- Coaches ChoiceTwo Wods Today, but one is 25 minutes longAMRAP 25 Minutes, alternating rounds with a partner:4 Burpees 8 KB Swings 70/53lbs12 Wallballs 20/30Rest exactly 5 Minutes and get your bars ready. you can start warming up with weight in this 5 minutes. ThenBoth partners have 8 minutes total to find 1...Read More
40 Minutes of work (20 minutes one machine, 20 minutes on another machine) teams of 2. DOES not matter what machine you start onPartner 1- row or ski for metersPartner 2- Run 400m*switch when the runner gets backat 20 minutes change machine9am CrossFitTeams of 4. For TimeTeams of 4, Rotating stations each minute until all...Read More
Thursday November 3rdWarm Up Coach Lead movement by movement Wrist Rolls 12 Dead Bugs 12 Bird Dogs :30 Hollow (Arms in Overhead Position) 12 Lunge + Twist With a Barbell >> Good Mornings Overhead Press (From behind the head) OHS OH Lunge :15 Strength 4 – 6 Sets 25 Feet...Read More
Wednesday 11/2Warm UpRun 800MThen Coach Lead >>10 MinutesShuttles Sprints 40 feet (:30 On :30 Off):15 SkillPartner Ski SprintsFor 10 Rounds (5 Each Partner):45 Ski*15 Second Transition between rounds. Reset your ski and get ready. Coach to call out transitions:40 WODAMRAP 15 Minutes (heads up, this is a grippy workout) 2 Rope Climbs (scale to 1...Read More
Warm Up400 M RunHip Flow >>2 Rounds6 Push Ups10 Goblet Squats10 Big rope jump rope or regular rope jump ropeStrengthE2MOM 12 Minutes4 Front Squats @ 70%-80%WOD4 Rounds for time10 Ring Rows100 Singles25 Air Squats15 Burpees over RopeTarget Score 14 MinutesTime Cap 25 MinutesScaling Options >>>Singles – No more than 1:30 on skillBurpees over Rope –...Read More
