CrossFit - Thu, Aug 28Labor Day Weekend Hours:Friday Last CF Class is 4:30pmSaturday, Regular schedule, 8, 9 CF 10am Adv.Sunday - 9:30Monday 8:30 - reservationsIf you're in a Small Group Program, check with your coach [...]

CrossFit - Wed, Aug 27Labor Day Weekend Hours:Friday Last CF Class is 4:30pmSaturday, Regular schedule, 8, 9 CF 10am Adv.Sunday - 9:30Monday 8:30 - reservationsIf you're in a Small Group Program, check with your coach [...]

CrossFit - Tue, Aug 26Warm-upSoldierSamson3 squat 3 stepside lunge10 Slant Board Goblet Squat10 KB Push Jerk Each SideEMOM6 min EMOM3 Hang Power Clean3 Hang Squat Clean3 Push Press3 Push JerkFront Squat (Weight)3@80%, 3@ 85% max [...]

CrossFit - Mon, Aug 25WhiteboardThe Monday FixWarm-up10 band Pass Thrus10 Band Pull Aparts10 XO Sym Wy Negative10 XO Sym Pull Down10 Each Hip Circle side20 “ ” Front20 “ ” Back10 “ ” Squat10 “ [...]

CrossFit - Sun, Aug 24Warm-up2xsolider kickquad pullsrunners lunge10 slant board squats10 Ring Rows200 M run30 Jump RopeHigh KneesButt kickers5 Toes 2 Rope800m Run (Time)Max Effort 800m Run2x 800 M Run, record FastestMetcon (Time)3 Rounds400 M [...]

CrossFit - Sat, Aug 23Warm-up12/10 cal - row/bike/ski10 each:band pull apartsband pass thrusband shoulder pressBand lunge - split jerk stance3x:5 shoulder press5 push press5 split jerks5 split jerks (offside stance)Split Jerk (5@60%, 5@70%, max @ [...]