Sunday, September 12th, 2021
NOTE: For the month of September the Tuesday/Thursday/Sunday weightlifting class will be open gym style and for those who have been attending. Please be respectful of the 6:30pm CrossFit class that will be going on. A coach will be present for class if you need help. If you are new to the WL program or […]
Saturday, September 11th, 2021
Coach led warm up Lacrosse ball mobility WOD “Whitten” (partner or single) Five rounds for time of: 22 Kettlebell swings (70/53) 22 Box jump (24/20) Run 400 meters 22 Burpees 22 Wall ball shots (20/14) (*partners can split all but run, both complete run together) Post time to Wodify and whiteboard Army Captain Dan Whitten, […]
Friday, September 10th, 2021
Coach led warm up Mini band warm up Then, 2 rounds of: 100m run (back yard out and back) 50ft. Lunges :30 sec plank 50ft. Duck walk :30 sec hollow rocks WOD 24-21-18-15-12-9-6-3 reps for time of: Med-ball cleans Push-ups Women: 14-lb. ball Men: 20-lb. ball (15 min amrap) Post time to Wodify and whiteboard
Thursday, September 9th, 2021
Coach led warm up Box stretches Speed test For time: Run 1 mile (10 min cap)(mod: distance per staying under cap…. Push yourself!) WOD For time: 50 dumbbell bench press 50 weighted AbMat sit-ups 50 dumbbell box step-ups 50 burpees Women: 35 lb. DBs, 20-in. box, 30lb. ball Men: 50 lb. DBs, 24-in. box, 50lb. […]