Sunday Funday Teams of 2Coaches choice warm upThen on a running clock completeGrace, Helen, KarenStart with an 800m partner rope runThen Grace 30 Clean and Jerks for time (split evenly 15 each) Then 400 meter Run (Run together)42 Kettlebell Swings (one partner finishes 21 then next partner does 21)24 Pull-Ups (one partner finishes 12 next...Read More
Turkey buster Teams of 216 Minutes per station alternating every 2 minutes (except on the run, alternate every 200m, you go i go)RowSkiRunIf you are keeping track, keep track of your total meters. 9am CrossFitFor Time 10 Rounds2 Wall Walks4 Shuttle Runs (25 feet out, 25 feet back equals 1 shuttle run) 12 Dumbbell Snatch...Read More
THERE ARE NOT 5am or 6am Classes today. Gym opens at 9am!!! FRIDAY 11/25 Warm Up With a Partner, for 10 minutes Partner 1: Calories on Bike Partner 2: Holds a Plank Switch stations every 30 seconds :20 WOD Every 5:00 for 30:00 (6 rounds)18/15 Calorie C2 Bike12 Bar Facing BurpeesScore is total working time...Read More
Today is the DAY. One class only!!! Get here by 7:45am, The Bill Sheehan Turkey Sandwich 5k starts at 8am sharp. John and Mich are bringing the turkey sandwiches. Bring what you want to drinkRead More
Warm Up 3:00 Machine Then 3 Steady Rounds 25’ Duck Walk 3 Explosive Broad Jumps 10 Unweighted Box Step Ups 15 Doubles or Singles :15 Strength EMOM 15 Minutes 1 Tempo Pause Back Squat Start no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved. (Half squats equal...Read More
Warm Up 3 Rounds 1:30 Row (first :15 Sprint) 15 KB Swings 10 Banded Good Mornings or with PVC :10 Skill Work :30 hold at each position Hollow hold with feet tucked in and arms reaching forward toward feetHollow hold bringing knees toward chest arms still extendedHollow hold with legs extended straight upHollow hold while...Read More
Don’t forget the Bill Sheehan Turkey Sandwich 5k on Thanksgiving morning. Arrive around 7:40 to warm up, race starts at 8am SHARP. Warm Up 1 Round Barbell position warm up THEN 10 Power Position Snatch 15/10 Cal Row 10 Hang Snatch 15/10 Cal Row 10 OHS 15/10 Calorie Row 5 Temp Pull Squat Snatch :15...Read More
Coach Lead Warm UpWod 112 Minutes Alternating rounds with a parter5 Pull ups10 push ups15 squats Rest 5Wod 2- 24 Minute Amrap30 Wall Balls Split how you want20 Cleans Split how you want 135/95400m Partner rope runat 10 minutes add weight on the bar to 185/125Read More
8am Endurance Teams of 4-No rest on this one, switch Start with 5 Minutes of alternating sandbags over shoulder Then 30 Minute Amrap ofPartner 1- 200 MPartner 2- BurpeesPartner 3-SkiPartner 4-Rest*everyone will start on a station including one a rest. rotate stations when partner 1 gets back from the runCash out with 5 Minutes of...Read More
Warm Up Run 400m10 Strict Press, empty bar30 Jumping Lunges10 Push Press, Empty bar10 Scap Pull Ups10 Push Jerks, empty bar10 Kipping Knee Raises :20 ReviewToes to bar :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 with legs extended...Read More
