Endurance at 8am. CrossFit at 9am AND a free trial class of adult weightlifting with Coach NicoleWe are closed tomorrow for Easter8am-Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines12 minute per machine (bike, ski, row) Partner 1-Run 200mPartner 2-machine for calories *switch when partner 1 gets...Read More
The Open is over but we will be doing our own Friday Night Lights this week. I’ll be grilling out. We will be giving out lots of good stuff like tshirts and sunglasses. Don’t miss out. Class schedule is the same as always in the morning. For the night classes come in anytime and do...Read More
Don’t forget!!! The Open is over but we will be having a Friday Night Lights/Client appreciation workout tomorrow from 4pm to 6pm. Show up and jump in a heat! We will be grilling out and giving away a lot of sunglasses, shirts, and odds and ends we have here! Warm-Up2 Sets, For Quality20 second Lateral...Read More
3:00 minutes Cardio ChoiceInto..2 Sets, For Quality10 Plank Hip Drops5/5 Single Arm Ring Rows, Easy to moderate position50m high knees, 50 meter butt kicksGymnastics Skills and DrillsRope Climb + Toe to Bar Skills and DrillsSpend 10:00-15:00 minutes Prepping for the Workout 3 Rounds400m Run25 Toe to Bar400m Run6-5-4 Rope ClimbsTime Domain: 18:00-25:00Time Cap: 27:00 minutes...Read More
2-3 Sets, For Quality1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)6/6 Half Kneeling KB Windmill2 Wall Walks + :10sec Nose to Wall Hold6/6 Single Arm Ring Rows10 ring push ups Bench PressEvery 2:30 minutes, 5 Sets3 Reps @ 80-85%3 Reps @ 80-85%2 Reps @ 85%+2 Reps...Read More
Warm-Up:2 Sets or 8:00 minutes10/7 Calorie Echo Bike6 Inchworm to Hollow Body12 Alternating V-Ups10/10 Single Leg Glute Bridges:15 Hollow Hold Gymnastics + Weightlifting10:00 minute EMOMminute 1: Bar Muscle-Up Drill **see below, pick one or twominute 2: 1 Squat Clean + 3 Front SquatsBuilding from 70% of Squat Clean to Heavy for the DayBar Muscle-Up Drills...Read More
2 Sets, For Quality1:00 minute Cardio Choice10 Deep Lunge Mountain Climbers10 Kettlebell Taters:30 second KB Dead-Bug10 Alternating Bird-Dog w/ Pause at Extension WeightliftingDeadliftEvery 3:00 minutes, 5 Sets1 x 4 @ 80%1 x 3 @ 82%1 x 3 @ 85%1 x 2 @ 87%1 x 2 @ 90%Percentage is based on your 1-rep max DeadliftWodSquat Clean...Read More
Warm up on boardThis is a workout where you figure out what numbers to use on the first round. Lowering the cals on both machines and lowering (or removing) the weight on the box stop overs will be what most of us are doing. 40:00 minute EMOMMinute 1: 13/10 Calorie Row Minute 2: 10 single...Read More
2-3 Sets, For Quality200m Run or 1:00 minute Machine Choice5/5 Kettlebell Halos5/5 Single Arm Bottom Up Kettlebell Press7 Inchworm Push-Ups9/9 Single Kettlebell Front Rack Contralateral Step-Up StrengthPush PressEvery 2:00 minutes, 6 SetsSet 1: 3 RepsSet 2: 10 RepsSet 3: 3 RepsSet 4: 10 RepsSet 5: 3 RepsSet 6: 10 RepsStart the first set of 3...Read More
