Happy Halloween! Morning classes will be run normally…. Generally there is nobody at that night classes on Halloween so it will be open gym from 4 to 7, you are more than welcome to do the wod. At 7 will be a long cardio fit class wod. THere is no mobility class tomorrow. Warm...Read More
Warmup 4 Rounds 10 Push Ups 10 Cal Row 15 double unders or attempts. Review Handstand Holds and walk. Try to get upside down today if you can. You will have 20 Minutes at the end of class to work on any skill or strength you want. We want max effort on this wod so...Read More
Warm Up- 2 Rounds run 400m 25 Air Squats, Go over a perfect back squat with the coaches as we are starting to get into heavier weight 2 sets of 10 empty Bar Backsquats Then 2 or 3 sets of 7-10 building up to your 20 rep back squat weight for the day. This is...Read More
Session 4 of squats and Milk. Add 5 pounds onto your last successful 20 reps. If you missed, retry the weight Warm Up 5 Minutes row 30 Airs quats. Perfect air squats against the wall. Grab and empty bar and do 10 sets of 10 empty bar squats Then 2 or 3 sets of 7-10...Read More
Warm up 5 Minutes Row Then 3 rounds 10 Push ups 10 pull ups 20 pass throughs 10 OHS with pvc Grab A bar 0-2 Minutes 10 snatch grip power position high pulls 2-4 Minutues 10 Power position power snatches 4-6 Minutes 6 Hang position power snatches 6-8 Minutes 5 Frrom the knee power snatches...Read More
Warm up- 10 Minutes of double or triple under practice then grab a bar 0-2 Minutes 10 Power position power cleans 2-4 minutes 8 hang position power cleans 4-6 minutes 10 push jerks 15 Minutes to find a max of this complex 3 hang power clean 2 Push jerks No dropping the bar. 21-18-15-12-9-6-3...Read More
Oh Yeah Session 3 of squats and milk fall edition 5 Minute row 40 Perfect air squats with a 1 second hold at the bottom. We will tell you if you are hitting proper depth Add 5 pounds onto your last successful session. Sheets are in the book on the desk. Keep track!! 2 sets...Read More
No strength today, review rope climb technique Remember this one?? Complete as many rounds as possible in 45 minutes of: Run 400 m 3 rope ascents, 15-ft. rope Run 400 m 15 clapping push-ups Scroll for scaling options. Post rounds completed to comments. Related: • CrossFit WOD 180413 Tips With Tyson Oldroyd • The J-Hook...Read More
