The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday. https://games.crossfit.com/video/open-registration-live/open Warm up- 100 Meter walking lunge 20 single arm overhead squats...Read More
The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday. https://games.crossfit.com/video/open-registration-live/open Warm up Bike 5 Minutes or run 800 40 pass throughs...Read More
The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday. https://games.crossfit.com/video/open-registration-live/open Warm up- 750M row Grab an empty bar- 6 Minute Emom...Read More
Lets take our Fitness outside In front of the building- Teams of 2 Wod 1 10 Minute Amrap 7 Slam Balls 7 Squats with your slam ball run to the cones, run back and tag your partner in Wod 2- 12 Minutes- ONe partner works at at a time 12 Thrusters 95/65 (no dropping your...Read More
8 Am Enduracne 1600M Row 1 Mile Run 80 Cal Bike *Clock starts, complete in whatever order you want to to complete in. 9am- Mobility with Coach Amanda- You know you need to be there……. 10am Partner Chipper wod- Split work how you want 35 Minute Cap 2000 M. row 2 sled push (down to...Read More
Warm Up 5 rounds 5,10,15 Pulls ups, push ups, squats Strength- Back Squats 4 sets of 10—- 70 to 75 percent on all.. go heavier if it feel light at that percent do at least 3 sets of warm up to work up to your first WORKING set Wod 2 Man Makers 50 wall balls...Read More
Warm up- 6×200 run.. gradually speed up on each one 30 OHS single arm with a dumbbell 30 OHS with a pvc piple Strength 10 Minutes Emom 1 Power cleans 2 Hang power clean 2 Push Jerk Wod 60 Cal Rower Buy In Then- 3 Rounds 10 shoulder to over head (185/135) *pick you a...Read More
Warm up Run 800M with a med ball 40 Push ups 20 light cleans 20 Light deadlifts Leave your bar out Strength is 5 sets of 5 bench press Wod 12 Rounds For time because we LOVE you and its valentines day! 5 Burpees Over your bar 4 Deadlifts 225/185 3 HandStand Push ups (or...Read More
Warm up 500M row 50 Foot dumbbell overhead walking lunge (both hands) 40 OHS with a pvc Grab a bar (we are doing this together) 6 Minute Emom warm up EMPTY BAR 0-2minutes 7 Power Postion Sntaches (full or power, depending where you are at) 0-4 Minutes 7 Hang positon form the knee snatches (power...Read More
Warm Up- 5 Minutes bike 30 Airsquats 30 Push Ups 15 Empty bar front squats with a 2 second hold at the bottom Strength- Front Squats Work to 75 or 80 percents 7.7.7.7.7 *If you finish these before everyone, hop on a bike or rower… especially if you are doing the the 6 Week Open...Read More
