YOUTH WEIGHTLIFTING
YWL is going strong. During Covid restrictions we sent equipment home with athletes and coach Ed continued to train them using Zoom.
We return back to full time in person training on Monday, October 16th!
There are a few spaces available for enrollment.
CrossFit WOD, December 17, 2025
CrossFit - Wed, Dec 17Warm-up10 Alt ScorpionXO Sym Plyo3 Rounds200 M Run8 ring rows6 Shoulder Press 45/35Shoulder Press (3@80%, #285%, max @ 90%)Metcon (Checkmark)4 Rounds400 M Run12 S2OH 95/65 (rx+ 135/95)12 Pendlay Rows18 Min CapCooldownCalf3 [...]
CrossFit WOD, December 16, 2025
CrossFit - Tue, Dec 16Warm-upRunners LungeSamson3 Squat 3 StepInch Worm2 min Jump Rope3 Rounds 5 eachBurpeesTuck JumpsAir SquatsPush UpsBack Squat (3@ 80%, 3@ 85%, max @ 90@)Metcon (AMRAP - Rounds and Reps)10 Min Amrap20 Double [...]
CrossFit WOD, December 15, 2025
CrossFit - Mon, Dec 15WhiteboardThe Monday FixWarm-upCariocaSoldier KickHamstring Sweep200 M Run20 band good mornings10 Hollow Rock10 Supermanw/barbell 10 eachgood morningback squatdeadlifthang sq cleanpush pressDeadlift (3@ 80%, 3@ 85%, max @ 90%)Metcon (Weight)12 Min EMOM6 HSPU5 [...]
CrossFit WOD, December 14, 2025
CrossFit - Sun, Dec 14Warm-upSoldierSamsonRunners LungeSpidermanGate openersSide lunge2x 30 sec eachhanging from righandstand holdSkill WorkKippingPistolsHSPUMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsCooldownCouchFoam Roll lats/backProne Shoulder
CrossFit WOD, December 13, 2025
CrossFit - Sat, Dec 13Warm-up3 min cardio10 alt scorpion5 inch worms w/3 push ups each10 alt runners lunge20 Air SquatXO Sym ActivationBench Press (5x6 record heaviest 6)Metcon (AMRAP - Reps)1:30 min work, 1:30 min rest [...]
CrossFit WOD, December 12, 2025
CrossFit - Fri, Dec 12Warm-upcairocarunners LungeButt KickersHigh KNeesinch wormsburpee broad jump3x5 Burpees5 Box jumps3 Burpee box jump5 Hanging knee raise100 m runMetcon (AMRAP - Reps)25 Min Amrap400 m run2 Burpee Box Jumps 24/20"1 Rope Climb400 [...]