Monday 11/14 Warm Up4 Rounds1:00 Machine of choice10 Step Ups Every round, increase paceThen proceed to complete the workout specific warmup :15 Skill/ReviewEMOM 3 Minutes2-4 Pull Ups:30 Hollow HoldRight intoEMOM 3 Minutes2-4 Chest to Bar Pull Ups:30 Hollow Hold Right intoEMOM 3 Minutes1-2 Bar Muscle Ups:30 Hollow Hold :35 WOD Gymnastics Retest For Time10 Pull...Read More
Gym is closed today and tomorrow! Head out to Beach Brawl!! Getting the urge to compete. Sign up for The Barbell Beatdown on January 21st hosted here at the gym!!!www.barbellbeatdown.comRead More
Gym is closed Saturday and Sunday. Come out to Beach Brawl and cheer on one of our many many teams competing there! Veterans Day was started to honor military veterans who served in the U.S. Armed Forces. The holiday was originally started as Armistice Day, celebrating the end of World War I. Major hostilities in...Read More
NO MORNING CLASSES BECAUSE OF THE STORM. we will keep you posted about afternoon classes. Warm Up 3 Rounds:15 Second Bike Sprint10 Walking lunges5 Box Step Ups Moving in to >>>> :30 Hollow hold with feet tucked in and arms reaching forward toward feet:30 Hollow hold bringing knees toward chest arms still extended:30 Hollow hold...Read More
Warm Up3 Rounds200M Run6 Push Ups12 Banded Air Squats10 Unbroken Wallballs :15 StrengthBack Squat3-2-2-1-1Start around 70-80% and look to build each set and end with a heavy single.Remember to drill in those points of performance. Here are a few coaching cues if you want to add a little spice. :40 WODSince the rest is 4...Read More
Tuesday 11/8 Warm UpThis is the last week before re-test week 2 Rounds 400 M Run 10 Empty Bar Front Squats 10 Burpees :15 Strength Squat Clean 1×3 Power Position 1×3 Hang, at knee 1×3 Tempo Pull Squat Cleans then, Squat Clean 3 @ 65% 2 @ 75% 1 @ 85% 3 @ 70% 2...Read More
Monday 11/7 Warm Up Barbell Positional Work Snatch Grip High Pull Power Position Snatch Hang Snatch OHS 5 Second Pull Tempo Pull Squat Snatches THEN 3 Rounds 2 50-Foot Shuttle Sprints 5 Burpees 5 Empty Bar Squat Snatch :15 Strength Every 1:30 Minutes for 12 Minutes (8 sets) 2 Tempo Pull Squat Snatches Drop and...Read More
Sunday FundayWarm up- Coaches ChoiceTwo Wods Today, but one is 25 minutes longAMRAP 25 Minutes, alternating rounds with a partner:4 Burpees 8 KB Swings 70/53lbs12 Wallballs 20/30Rest exactly 5 Minutes and get your bars ready. you can start warming up with weight in this 5 minutes. ThenBoth partners have 8 minutes total to find 1...Read More
40 Minutes of work (20 minutes one machine, 20 minutes on another machine) teams of 2. DOES not matter what machine you start onPartner 1- row or ski for metersPartner 2- Run 400m*switch when the runner gets backat 20 minutes change machine9am CrossFitTeams of 4. For TimeTeams of 4, Rotating stations each minute until all...Read More
