Hero Wod Day Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help warm you up for your kb swings as well. This one is unvested. RankelComplete as many rounds as possible in 20 minutes of:6 Deadlifts 225/1557 Burpee pull-ups10 Kettlebell swings, 70/50Run 200 meters U.S. Marine Corps...Read More
Minute 1- 10 Power position snatch grip high pulls Minute 2- 5 power position power snatch plus 5 overhead squatsMinute 3- 2 Hang from the knee power snatch plus 2 hang full snatch14 minutes strength emom, every other minute on the minute perfrom this complex. this is not finding a max. this is working with...Read More
Warm up-3 Rounds10 Squat Therapy Reps, use a wall, SLOW. do these right. do not adjust normal squat stance to get closer to the wall. SLOW SLOW SLOWRun 200 to shake it out. Strength. We are reinforcing good positioning in the back squat today. 5 sets of 5 PAUSE back squat. Percentage of weight will...Read More
Wod 1 Running with Grace Run 80015 clean and Jerks 135/95Run 80015 Clean jerks 135/95Immediately into Wod 2-20 Minutes to establish 1 rep max of this complex1 Power Clean2 Push jerks2 Hang squat cleans2 scores.. your score on wod 1 and your weight on wod 2Read More
Endurance- 8am It’s been awhile since we just went over to the post office road and ran 400’s. When done correctly this can be one of the tougher workouts at the gym. Start with six 800’s with a 90 second rest betweenFeeling good still? Add two moreFeeling like and animal add 2 more. Shoot for...Read More
Crossfit Open Wod 18.1 Some of you like open.. some don’t. Either way the open wods are great workouts and many of you have done this one. Time to retest your fitness! We have 9 rowers. If you want to do this wod exactly as written we might have to run 2 heats. Work with...Read More
3 rounds adding a little weight each roundStarting to break down the lifts. This helps EVERYONE! Beginners and advanced athletes. Minute 1- 10 Power position high pulls Minute 2- 5 power position power cleans plus 2 front squats Minute 3- 2 Hang from the knee power cleans plus 2 hang squat clean14 minutes strength emom,...Read More
Weight Vest Wednesday Strength first though Strength (for quality not a 7 rep max)5X7 Strict press. no bounce whatsoever. hold at the top for 2 seconds. Bar directly above you ears, head through. This is going to be on lighter side.. make it burn. Wod 20 Minute Amrap. (wear a vest or not)6 Pull ups...Read More
Deadlift CityWarm up3 Rounds 10 good mornings with an empty bar10 Rdls 10 Regular deadlifts. After a few weeks of heavy weight and low reps we are going to get into a few weeks of higher reps, lower weight. GOOD TECHNIQUE4 sets of 7 Deadlifts at around 50 percent BUT we want you to pause...Read More
Reminder- STAY APART from each other please. The spots listed on the reservations page are below what we could be operating at, but we don’t want to add a bunch of spots in “just because.” There’s a lot of moving around in Crossfit workouts so we want to keep a safe number of people in...Read More
