Today is the start of the add on weightlifting program for adults at 9. If you haven’t added this to your membership yet just show up and we will add it for you or you can add it in your ap. 8am Endurance 9am crossfit 9am Adult Weightlifting8am Endurance- Teams of 4 waterfall, minute at...Read More
1:30 Squat Hold(White board brief)3 Rounds5 Kip Swings5 Pull Ups5 Font Squats with empty barMuscle up warm and review5 Reps of eachJump to HollowHollow to KipKip to Knees to barKnees to bar to open hips with pull down on barClean review and warm up 5 Reps eachClean pull from Power PositionClean High Pull from Power...Read More
Warm Up1:00 BANDED SCAPULA RETRACTIONSThen10 Burpees50 Unbroken Wallballs (LIGHT WEIGHT)Run 400m10 Burpees:10- bench reviewRetract shoulder blades in and decompress down Break at the elbows allowing the bar to descend towards the center of the chest.Elbows track tight and close to the body.Allow the bar to make contact with the chest.Drive through the heels (down and...Read More
2:00 Glute Activation Steps 200 m Run20 Front Rack Walking Lunges w/empty bar200 m Run20 Duck Walk StepsFront squat review with a PVC- 3 sets of 3:15 after start the Strength Find 1 rep max Front squatYou will have 20 minutes. Coach will start a 20 minutes clock. when time is up, time is upStart with...Read More
CROSSFIT TOTAL DAY*Remember that the hour time limit is a factor in your CrossFit total. All 3 lifts need to be done within the hour to get a true CrossFit total number. This was not meant to go over an hour. We are starting lifts by :10 afterWarm up:20 ankle pumps each ankle:20 stretch ankle...Read More
Warm up3 roundsRun 2005 squats empty bar5 power cleans5 push pressWod 1- 8 Minute Amrap- Teams of 2- split work as wanted10 Pull ups16 Push ups 24 squats You will have 5 minutes after this wod to warm up to your Macho Man weight. each partner can have their own bar, but cant hWod 2-...Read More
Don’t forget today is the last day for a Free trial of the adult Weightlifting Class at 9am!!! 8am enduranceTeams of 2- For meters. Depending on the amount of people we will have to start on different machines, but we would like everyone to end on the run14 Minutes- Row or ski for meters, switching...Read More
2 Steady Rounds20 Russian KB Swings 53/35lbs:20 Handstand Hold5-8 Strict Pull ps or Ring Rows200m Air Bike 3 Rounds1:00 Max Rep Ring Rows:30 Rest1:00 Max Strict Ring Dips:30 RestRing Row: use a difficult that allows for a set of 15+ to start. Ring Dip: must be able to perform 5+ perfect strict reps to start,...Read More
5:00 Row, air bike, or jog @ Easy-Moderate Pace Then3 Rounds5 Strict Hanging Knee Raises50’ Empty Sled Run (don’t sprint – move quickly)15 Air Squats w/ Glute Band around knees Back Squat 3-3-2-2-1-1Within ~1:00 after each set, perform an 80′ Empty Sled Sprint.Start at 80-85% and add weight each set.Goal: all three singles are 90-100%...Read More
