Warm up! 3 Rounds5 Pull ups10 Push ups 10 Airsquat10 Spider Man LungesThen barbell warm up for BACK SQUAT STRENGTHtwo sets of 12 empty bar, add a little weight, two sets of 10.. increasing, then start your 5 sets of 7, all at the same weight. shoot for 75 or 80 percent of 1rmWod 4...Read More
SUNday funday. Bring your SPF 50 sunscreen friends. we are doing this all outside! Wod 1-10 Minutes7 Kb SwingsRun to the cones, switch when your partner gets back Rest 5-Wod 210 Minutes Amrap (alternating rounds)7 cal row5 dumbell push press3 Burpees (bring foam mats outside if you don’t want to do concrete burpees) Rest 5Wod...Read More
8am- 2 endurance optionsRunning option 4×400, 2×800, 4x400m — 2 minutes rest between 400’s 4 minutes after the 800’s Option 2PartnersAny order 150 bike cals150 Rower cals150 Ski cals150 Air squats*any orderDecide among yourselves what team is going to use the ski erg when9am Mobility10am Partner wod. split work however you want 0 to 10...Read More
Happy Valentines Day! Warm up-4 Rounds 5 pull ups10 push 15 squats LOVE for the Assault Bike Conditioning PortionTeams of 3- Switch every minute, 12 Minutes total (each person goes 4 timesMax valentines day bike cals! Take 10-15 minutes to warm up to working weight for the deadlift in the wod and go over skills...Read More
Last two days to get your Driven Nutrition orders in! We will have a couple samples (what’s left) tomorrow then I want to get the order in by noon Friday so it gets shipped before the weekend! Good StuffWarm Up1. Find a partner2. Make sure you have partnerThen 2 Rounds20 Partner wall balls (pick a...Read More
Weight vest Wednesday! Warm Up 5 minutes on a bike or rowerBarbell Warm up- You can add weight during this, no more than 10 pounds though, this is barbell warmupSnatching skill and strength12 Minutes EMOM 3 roundsMinute 1- 7 snatch grip high pull Minute 2- 7 power snatch from the kneeMinute 3- 5 full snatches...Read More
Today is Driven Nutrition Sample Day!! Bring your shaker bottles. We will also have a limited number of samples to take home with you as well. I may even bring in some almond milk if you don’t want to use water for your protein. Here is what we have to sample3 Flavors of grassfed Whey...Read More
I pulled this explanation of how to attack your strength portions of workouts straight from the CrossFit mainsite as its the best summary I have seen in a long time. Strength- Back squat 3-3-3-3-3How should I approach this??? Read on my friends. Let’s start the week strong! We are crosfitters, we love heavy squats. Today...Read More
Sunday Funday Team Wods! Last day to order shirts! We are taking the order sheets in tomorrow! Driven Nutrition Sample Day is TUESDAY. As a team, on a running clock, complete the following 3 benchmark wods AFTER completing an 800m run buy inWod 1 Grace30 clean and jerks for timeWod 2 Double Helen *try to...Read More
8am Endurance All Running Option-8x400m with 90 second break. Over on the post office roadOption 2- Partner Chipper 100 Burpees 150 bike cals200 Rower Cals9 am mobility10am Partner wod For time: Split work however you want*run the 400s together*scaling options available 1000m Row Buy In35 Thrusters, 115/75 35 Burpees 400m run 30 Thrusters, 115/75 30...Read More
