NO CLASSES AT at 4 and 5 pm tonight. We are setting the crossfit floor for Barbell Beatdown tomorrow. Come out tomorrow if you want to help with the competition. Any help is appreciated. Warm-Up 3 Sets:30 sec Row:15 sec Transition:30 sec Echo:15 sec Transition2 Rounds15 Banded Face Pulls10/10 Banded External Shoulder Rotations10/10 Banded Internal...Read More
**Reminder** There are no classes on Friday night at 4pm and 5pm and there are no Saturday Classes. We are preparing the gym for Barbell Beatdown on Friday night and Saturday is the competition. if you want to stop out and help we always appreciate it. Warm-Up 2:00 Cardio Choice1:00 minute Foam Roller Thoracic Spine...Read More
Warm-Up: 400m Run:30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch Stretch2 Rounds, For Quality10 Wall Lean March10 Bootstrap Squats10 Alternating V-Ups8 back squats, add weight second round Strength Back Squat Every 2:30 minutes, 4 Sets4 Back Squats @ 80%++3 Depth Jump to Box Jump“Wall-E”20:00 AMRAP400m...Read More
Warm-Up:3 Sets:30 sec Row:15 sec Transition:30 sec Jump Rope:15 sec Transition 1:00 Alternating Active Pigeon Stretch30/30 second Kettlebell Hip Shift1:00 Alternating 90-90 Hip Switch2 Sets10 Romanian Deadlifts10 Russian Kettlebell Swings:30/:30 sec Side Plank:30 sec Dead-BugsWe will give you time to get up to your deadlift weight StrengthDeadlift ProgressionEvery 3:00 minutes, 4 Sets 3 Reps @ 80%3...Read More
Sunday Funday! 9amShow up! It will be some partner wods. Sundays are a lot of fun. If you don’t want to do a partner wod, you don’t have to. We can make in individual for you. Wod 116 Minutes Ski 25030 Partner wall ballsRun 20015 Power Cleans 155/105Wod 210 Minutes 16 HSPU24 Toes To bar80...Read More
Today is also a good day to talk about time caps in wods and why they are in place. They are in place to help you hit the correct stimulus of the workout. Standing and looking at bar that is too heavy to pick up is not a good stimulus. Choosing a weight that you...Read More
Warm-Up 2 Rounds15 Banded Face Pulls10/10 Banded External Shoulder Rotations10/10 Banded Internal Shoulder Rotations —-2 Rounds30 sec Row30 sec Shuttle Runs (25/25ft, 7.5/7.5m)8/8 Quadruped Thoracic Rotations2 Wall Walks10 Wall Facing Shoulder TapsStrength/SkillHandstand walk skills and drills*even if you are not interested in ever going upside down, which is fine, don’t skip today. We will work...Read More
Warm up 2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift1:00 minute Alternating 90-90 Hip Switch10/10 x 90-90 Get-ups1:00 wrist stretchThen3 Sets, Building LoadsHang Snatch High PullHang Power SnatchOverhead SquatSnatch BalanceSquat SnatchThen take a few minutes to build to starting weight Weightlifting Snatch ComplexEvery 2:00 minutes, 5 Sets2 Hang Power Snatch +...Read More
Warm Up2:00 minute Echo Bike1:00/1:00 Active Scorpion Stretch:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch1:00 Alternating Active Pigeon StretchThen3 Round5 strict press empty Bar5 empty bar good mornings5 empty bar cossack squatsStrength 8 Min EMOM5 Strict press starting at 60 percent and moving up if you want toWod“Panic at the Disco”For Reps:5 Sets3:00 On/1:00Off8-10-12-14…Calorie...Read More
