Wednesday 10/5WARM UP3 Steady Rounds200m Run12 DB Front Rack Lateral Squats12 Jump Squats:10 REVIEWBack Squat TechNeutral spine and tight belly BEFORE lifting bar off rackEyes forwardScrew feet into the groundHips down and back :15 STRENGTHBack Squats3 Setseach set as fast as possible12 Back Squats @ 55-85%Rest 3 minutes between sets:45 CONDITIONINGEMOM 5 MinutesX Burpees to...Read More
Today starts a new cycle! The focus lift is the squat clean. Do not miss today! We are basing a lot of our numbers off this lift today. WARM UP3:00 MachineThen Coach Lead Barbell Warm Up5 Clean High Pull from Power Position5 Power Position Clean5 Hang Clean5 Front Squats5 Squat Clean 15 STRENGTHLifting Test1×3 Power...Read More
Warm up- Coaches Choice Teams of 2Wod 1- Split how you want10 Minutes 8 Pull ups12 Push pushs16 Squats Wod 2-12 Minutes alternating rounds8 Bear hug Sand bag squats 100/75Run 100 (out back to door to dumpster4 sand bag cleansWod-36 Minutes-split how you wantas many rounds of DT as possible WITH DUMBBELLS 50/351 round of...Read More
Endurance. All running ***the exact distance doesnt matter. we are running to a point and turning around. this is partners. you go and i go8×200 (to the fence, 4 each person, you go i go)6×400 (to the old 400, 3 each. you go i go)2×800 (to the old 800, 1 each)6×4008×200Weightlifting at 9am Crossfit at...Read More
Friday September 30thOPEN GYM FROM 8am to 10am. The workouts are the Friday Night Throwdown workouts! Still Planning on Friday Night Throwdown is tonight from 5pm to 9pmVolunteers and staff only after 11am. No open gym after 11. Competitors and most volunteers will start showing up around 3pm. Thanks! Friday 9/30 Warm Ups AMRAP 5...Read More
Thursday 9/29 We are still closed today. Keep checking here and on the facebook group. we are planning on opening as soon as possible. Regular workout posted below, but here is an home workout. 5 Rounds10 Push ups10 Burpees 20 Squats rx plus is 20 alt pistols per roundWarm Up 400m Run 5 Strict Pull...Read More
Wednesday 9/28WE ARE CLOSED. We will open ASAP. check back for details. we are planning on opening friday mid morning for a couple hours, then closing up at 11 and getting ready to host the friday night throwdown. If you have equipment at home i will leave this posted. Warm Up 2 Rounds 10 Cal...Read More
Warm Up: 200m Row 6 Box Step Ups 200m Row 6 Box Step Ups 200m Row Stright in to Skill >>>>>> :10 Skill: Coach led warm up Ring Dip 10 Push Ups2x :10 Ring Support Hold 3-5 Ring Dip Negatives1 set of Ring Dips HSPU (Wall, Box or DB Strict Press) :20 HS Hold3-5 HSPU...Read More
Monday 9/26 Warm Up: 2 Steady Rounds 100m Run 20 Russian KB Swings 53/35lbs 6 Strict Chest to Bar Pull Ups :10 Review: Coach Lead (empty barbell) 10 Shin to Knee Deadlift 10 Knee to Hips Deadlift 10 Deadlift from the Shin :15 Strength: 1RM Deadlift * High rep and light weight to start to...Read More
