Wednesday Schedule 5am,6am, 10am and 4pm, 5pm CrossFit 6pm-6:30 Barbell Basics Class with coach Jordon 6:30-close Barbell Club You can still do the daily Wod after 6, it will just be on your own Warm Up-800m or 1 mile partner sandbag run Strength Push Jerk from the rack Heavy 3’s 3,3,3,3,3 Keep working up, five...Read More
Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run. Simple guidelines that apply to everyone are below. Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes. Open gym IS -a time to work on your...Read More
This week we will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run. Simple guidelines that apply to everyone are below. Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes. Open gym IS -a time to work...Read More
Warm up- row, run or bike. Wods start at 10:15 so have everything ready Teams of 2- Wod 1- classic 7 Minutes Run 800 as a team with remaining perform power cleans 155/115 Wod 2- 10 minute amrap 5 front squat 135/95 5 burpees over your bar (lateral not facing) While partner one is doing...Read More
Endurance Wod 1 Partners Row for cals 10 rounds each (20 minutes total on this wod) you are competing against your partner each round. most cals wins each round. 45 seconds on, 15 seconds to switch. Wod 2- 15 minutes Partner 1- Bike for cals Partner 2-Run 200 Switch when partner 2 is back from...Read More
Warm Up 5 Minutes Double Under Practice 5 Minutes Pull Up practice (Strict, kip, butterfly, weighted) Strength 10 Minutes EMOM 2 Heavy Power Cleans from the floor Work your way up, don’t be afraid to miss on your last few rounds Wod 7 Rounds for Time 7 Deadlifts 185/135 (pick a weight that is light!!...Read More
SPIRIT WEEK- TODAY IS THIRSTY THURSDAY! CARDIO MAKES ME THIRSTY AND makes me want to dress in my favorite decade! DRESS LIKE YOUR FAVORITE DECADE DURING THIS CARDIO PARTY Warm Up- Get to running- slow mile warm up or 1600m row Strength- Strict Press, sets of 5 5.5.5.5.5. “Jerry” For time: Run 1 mile Row...Read More
SPIRIT WEEK- WEAR A TRAIN HARDER SHIRT TODAY AND TONIGHT IS OPEN HOUSE. 6:30pm to 8:00PM- DJ MANOLI WILL BE IN THE HOUSE! BRING YOUR FRIENDS. COME OUT, HAVE FUN, GET A WORKOUT IN AND SHOW YOUR FRIENDS WHY YOU LOVE TRAIN HARDER. STARTS AT 6:30 pm. Friends should fill out waivers by 6:50. Fun beginner friendly...Read More
SPIRIT WEEK- TODAY IS TEAM TUESDAY! It’s not too late to get a partner, Dress Up! Twinning is winning. Open House is Wednesday. Tell your friends!!!! A reminder to all coaches and athletes. School is starting so classes will be busier. Start your wods on time, there is no need to change movements in the...Read More
SPIRIT WEEK- TODAY IS RED, WHITE, AND BLUE DAY. GO AMERICA! Open House is Wednesday. Tell your friends!!!! A reminder to all coaches and athletes. School is starting so classes will be busier. Start your wods on time, there is no need to change movements in the wod unless you are adjusting for injury. if...Read More
