NEWS, BLOG & WORKOUTS

Coach led warm up  Foam roll  Speed test For time: 1000m row WOD Complete as many rounds as possible in 15 minutes of: 15 hang power clean 15 push jerk 50-ft. handstand walk (25ft out 25ft back) Women: 65lb.  Men: 95lb.  Post row time and rounds & reps completed to Wodify and whiteboard

Coach led warm up  PVC warm up and stretches  Then,  Active warm up Alt. Tabata for 6 min of: Banded good morning Lateral lunges Hanging knees to chest Strength Deadlift 7-7-7-7-7-7-7 reps Post heaviest set to Wodify and whiteboard  Cool down 3 rounds NFT of: 10 GHD sit ups 10 pause hip extensions

Coach led warm up  Running warm up WOD For time 21 single dumbbell thrusters (50/35) Run 400 meters w/ dumbbell (50/35) (hold how you’d like) 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Post time to Wodify and whiteboard

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 […]

Coach led warm up  Banded mobility (from rig) Game of the day Coaches choice WOD  *complete with partner or single Candy 5 rounds for time of: 20 pull-ups (mod: banded, rings, or jumping) 40 push-ups 60 squats OR Maggie 5 rounds for time of: 20 handstand push-ups (mod: stack, box, or hrpu to wall step) […]