Warm Up- 50 airsquats 40 Calories on a rower 25 push ups Go in any order Strength Back Squats two sets of empty bar warm up two sets of gradually increasing weights that are still light.. you are still warming up THEN first working set 5,5,5,5,5 – No percentages, keep adding weight, get comfortable with...Read More
The grind begins. Lets get back to normal. Weather will cooling off soon, hurricanes are gone. Hurricane food should all be eaten up by now. Warm up 800 Meter Sand Bag run with a partner Strength. Clean and Jerk Work 5 sets of triples, gradually work up. Sets of three means this Do 1 SQUAT...Read More
We are open from 8-11am. There are classes and open gym at that time Classes are 8AM endurance- we are running 400’s tomorrow. need to get ready for the 2nd Annual Bill Turkey Sandwich 5k 9am Mobility with Amanda 10am Chipper wod saturday 30 minute cap partner wod 100 Kb Swings 100 Double Unders 100...Read More
Warm Up 4 Rounds 10 squats 10 push ups run 100M Strength Front Squat Friday Pause Squat 3,3,3,3,3 One second pause at the bottom every squat. Stay tight. dont forget to breathe at the top Wod 20 Minute Amprap (enjoy) 7 Dumbbell thrusters 8 Pull ups 9 Burpees Run 600M (600 is where the sidewalk...Read More
No power yet. soon I’m guessing. Too dark to run a 5am and 6am but we will have 7am CrossFit class 8am CrossFit class 9am open gym 10am CrossFit class 1pm to 3;45 pm open gym (open gym people have the floor cleared by 3:45) 4pm crossfit 5pm Crossfit 5;30 Kid class 6Pm crossfit and...Read More
Here is the schedule so far for the 13th. Power is the only issue. Not sure about the septic system but Im guessing it should be fine today. class schedule is (no 5am and 6am because its too dark) 7:00 am class 8:00 am class 9:00-10:00 am open gym 10:00-11:00 am class Afternoon schedule TBD...Read More
First off I hope you are all safe! It looks like everyone is. Ok. We are going to try this. Open tomorrow at 10am to try and get things back to normal. Keep an eye on the private facebook page. There will be no 1. power (no fans, lights or music) 2. Bathrooms are...Read More
Warm Up 3 x 400 Meter run. 90 seconds rest between Strength Front Squat Friday Heavy 3’s 90 percent 3,3,3,3,3 Try to hit all working sets at 90 percent Wod 21-15-9 Deadlifts 275/195 HSPU (sub dumbbell push press) *5 bar muscle ups between rounds 21-bmu-15-bmu-9-bmu Sub for bar muscle ups is 10 pull ups, or...Read More
Warm Up 5 rounds 5 power cleans with and empty bar 5 front squats with and empty bar 5 Strict presses Then Strength Find your two rep max hang clean *hang from anywhere above the knee *can be squat or power *CAN NOT set the bar down Wod 14 Minute Amrap 10 Wall Balls 20/14...Read More
Warm up- 8 minute bike or row then grab an empty bar and perform power snatches and overhead squats Strength 10 Minute EMOM 2 Power snatches 1 Overhead Squats *if you can’t perform a full overhead squat do 2 power snatches + 2 front squats. You will have to readjust your grip for the front...Read More
