8am Endurance AND 9am CrossFitThis is a PRVN test workout we like to put into the programming sometimes. Its a good test to see where your fitness is at. Scaling is at the bottom of the page 30:00 minute EMOMMinute 1: 15/12 Calorie Row Minute 2: 15 BurpeesScore = RoundsBest possible score = 30 RoundsPrimary...Read More
Teams of 2- split how you want10 Minute amrap10 Heavy sandbags over shoulder20 Push ups20 sit ups Wod 2-12 minutes12 clean and push jerks14 Pull ups16 Burpees over you barWod 3 Row or Ski 4000/3500Read More
8am Endurance-Teams of 3-40 Minute AmrapTeams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machineAt 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 20 sand bag cleans and 20 burpees, in that order, split how they want. only...Read More
Remember no afternoon classes! Gym closes at 11 tomorrow to prep for the Barbell Beatdown5am, 6am, 9am and 10am classes only Squat Clean: Should not exceed 70% of your athletes 1RM. If pulling from thefloor is an issue and logistics are friendly this can also be 1 front squat from therack, with the same loading...Read More
8am Endurance:4x200m with a minute rest- the true 2002×400 with 2 minute rest 2 mile runOption 2- Train Harder Triathlon version 2.0 1500M row 1 Mile Run 40 cal bike 1000m Row 800m Run30 cal bike 500M row 400m Run 20 cal bike9am Mobility 10am Workout: Going Solo Today6 Rounds 10/7 Bike Calories (Or Rower...Read More
MurphRun 1 Mile100 pull ups200 Push ups300 SquatsRun 1 Mile *many scaling options available. It’s not about going “Rx” its about showing up and putting some work in to honor Murph and everyone else who has made the ultimate sacrifice for our country. Heat times Saturday 10pm and 11pmSunday 5am, 6am, 7am, 8am, 9am. Hour...Read More
Closed today, rest up for tomorrows Labor Day Wod. Hotshots 19! we will be open from 8-11 on sunday, start the wod by 10:20 as there is a 40 minutes time cap.Read More
Warm Up- 3 rounds 10 cal row 20 Pass throughs 20 ohs with pvc Grab a bar Snatch Review (Newer athletes go empty bar, experienced athletes you can put a little weight on) 0-2 Minutes 7 Power Position Power Snatch Plus over head squat 2-4 minutes 7 hang position power snatch plus overhead squat 4-6...Read More
Warm Up 500M row 30 Band Pull Aparts 30 Air squats holding a plate Grab and empty bar 6 Minute Warm Up EMOM 0-2 7 Power position Power Clean 2-4 7 Hang from the knee Power clean 4-6 5 from the floor squat clean Strength 10 Minute EMOM 2 Power clean, 1 squat clean.. all...Read More
