Friday, September 3rd, 2021
Coach led warm up Banded floor mobility WOD Alt. Emom for 18min of: 5 toes to bar + 50ft run (rig to wall)+ 5 strict handstand push-ups 2 wall walks + 50ft run (wall to rig) + 5 strict pull-ups (Mods: knees to chest, box/HRPU, wall step up, banded/rings) *if you can’t hold the time […]
Thursday, September 2nd, 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 […]
Thursday, September 2nd, 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 […]
Wednesday, September 1st, 2021
Coach led warm up Foam roll Then, Active warm up 5 min amrap of: 10 banded row (from post) 5 per arm dumbbell swing 10 Pvc shoulder press WOD 10 rounds for time of: 250m row 10 alt. dumbbell hang clean & jerk (50/35) Post times to Wodify and whiteboard
Tuesday, August 31st, 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 […]