Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. https://www.facebook.com/events/197293521097445/ Coach Jordon’s youth...Read More
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. https://www.facebook.com/events/197293521097445/ Coach Jordon’s youth...Read More
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. https://www.facebook.com/events/197293521097445/ Coach Jordon’s youth...Read More
Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it! https://www.facebook.com/events/421810361564904/ free for members Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members. https://www.facebook.com/events/197293521097445/ Coach Jordon’s youth...Read More
Sunday Funday Start by 10:10 am Partner wod Wod 1- 8 minutes Run 800m max wall balls with remaining time Wod 2- 10 minute ladder, split work however you want. one partner working at at time Power cleans burpees 1,1,2,2,3,3,4,4,5,5, and on and on and on Wod 3 12 Minutes 1000 meter row buy in...Read More
8am endurance. Time to start running again good old fashioned 400’s, Warm up with a slow 800m jog then 8×400 with 90 second rest between 9am Mobility 35 minute cap 10am chipper, partners in any order complete the following… one partner working at a time, split however you want. 5 sled pushes (Down and back...Read More
Warm Up Bike or row until 5 after then meet at the front Snatch Progressions- Put a little weight on as you go 0-2 Minutes 8 Power Postion power snatches 2-4 Mintues 6 Hang from the knee power snatch plus Over head squat 4-6 Minutes 4 Full Snatches *This is the time to practice squat...Read More
Warm Up- 8 Minutes of Partner bike, make it fun, make it race 30 Air squats with 2 second hold at the the bottom Strength Back Squat-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Wod- Helen 3 rounds for time of: Run 400 meters...Read More
Warm up- 5 Minutes of bike Overhead work/warm up 0-2 Minutes 10 strict presses 2-4 Minutes 8 Push Press 4-6 Minutes 6 push jerk Strength Strict press-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Quick review of Power clean before wod, slowly build up...Read More
