Warm Up:150m Row10 PVC Pass Throughs10 Shoulder Shrugs 7 Scap “Pull Ups”10 Leg Swings Each Leg10 LungesWorkout: Choose your own adventure. Complete all workout in any order with a running clock. Want to wear your vest… you go right ahead and do that. (vest off for handstand walks please, it’s still rx) Wods are below...Read More
Warm Up:2 Rounds 200m Run 5 Ring Rows 6 Air Squats 7 Inchworms**look for your weight vest wednesday option below. The Strength 15 minutes to work up to heavy squat or power clean touch and go doubles. This is your time to practice these movements! **Not feeling like strength today. Work on pull up progressions...Read More
DON’T FORGET THIS WEEK IS BRING A FRIEND WEEK!!!GET YOUR FAMILY, FRIENDS, NEIGHBORS, CO-WORKERS,YOUR SECOND COUSIN TWICE REMOVED IN WITH YOU FOR A FREE TRIAL CLASS. ALL THE WORKOUTS WITH HAVE A BEGGINER FRIENDLY VERSION THEY CAN GO THROUGH Warm up:Find a PartnerP1-Run 200m P2-Hold 25/15lb Plate OHSWITCH AND REPEATP1-10 Air Squats P2-Plate G2OHSWITCH AND...Read More
REMEMBER THIS WEEK IS BRING A FRIEND WEEK SO WE WILL BE SEEING PLENTY OF NEW FACES!!! MAKE SURE TO INTRODUCE YOURSELF AND HELP EVERYONE FEEL WELCOME TO THE CLASS Warm Up:2 Rounds 20 Double Unders or Singles10 Good MorningsW/Empty Bar10 Leg Swings Each Leg8 Air Squats100m RunStrength:Front Squat 1-1-1-1-1-1-1 Use around 70-80% for your...Read More
3 Piece today… Partners of 2 (only 1 works at a time)**Scale movements and weights so you can finish each piece in the allotted time. For the mile split into 200’s, if you are running. we will run true 200’s from the actual 200 line over by the old gym. (0-13min.)5 Rounds:20 Alt. DB Snatches...Read More
If it’s pouring rain there will be alternate endurance wods on the board. 8am Endurance: Come out and run a 5k OR Partner endurance Run or Bike40 minutes as many cals as possiblePartner 1 Row or bike Partner 2 Run 400 *switch spots when you get back, When you switch both do 3 burpees. **...Read More
Warm Up: 2 rounds10 Cal row5 strict pull up or banded strict 10 Squats5 Empty bar pressStrength 12 MinutesEvery OTHER minute on the minute 10 Strict presses. This is going to end being 60 presses in 12 minutes. Test out the weight before you start. 50 percent of 1 rep max.. 60 percent maybe? WOD-...Read More
Happy New Year! Ready to get serious about your nutrition? We still have a few openings left. Click here for details. We have options today! If you missed yesterdays New Years Day workout you can do that. It will be on the board. If not let’s get some good old fashioned CrossFit work in. Warm...Read More
New Year. New Opportunities. New Goals.All a fresh start starting today. You DO NOT need it to be a Monday to start something new. Start now, don’t wait!! AND WE ARE OPEN TODAY FROM 9am to 11am and 4pm to 8pm!!! Warm up: 5 Minutes Bike! the 2 rounds 5,10,15 pull ups, push ups, squatsWeighted...Read More
Happy New Year from all of the TH coaches!!! We hope you stay safe as you celebrate another year put in the books. All of us can’t wait to see what 2020 will bring for each and every one of you!!! May 2020 be the year of the biggest gains yet!! “New Years Ball” 50...Read More
