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 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 [...]
CrossFit WOD, December 11, 2025
CrossFit - Thu, Dec 11Warm-up10 eaalt scorpionalt runners lungecal row/bike/skicossackinch worm6 samson2 rounds10 Walking Lunge 5 shoulder press5 push press5 push jerkPush Press (5x6 record heaviest 6)Metcon (Time)50/40 Cal row/bike/ski40 Air Squats30 Jumping Lunge20 Push [...]
CrossFit WOD, December 10, 2025
CrossFit - Wed, Dec 10Warm-up2 min Jump RopeRunners LungeSpidermaninch worm3 squat 3 stepside lungeFront Squat (5x6 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min amrap8 thrusters 95/65 (rx+ 115/75)20 Double UndersCooldowncouchpigeonkneeling wrist
CrossFit WOD, December 9, 2025
CrossFit - Tue, Dec 9Warm-up2 min cardio10 Arm Cirlceskneeling wrist streth10:band pull apartsband high pullface pullsband extension rotation (shoulder)3x 5 w/barclean pullhang power cleanpower cleanfront squatSDLHPHang Power Clean (5x6 record heaviest 1x6)Metcon (Time)10-9-8-7-6-5-4-3-2-1SDLHP 95/65 (rx+ [...]
CrossFit WOD, December 8, 2025
CrossFit - Mon, Dec 8Warm-up2 Min CardioWhiteboardThe Monday FixWarm-upcariocasoldierRunners LungeSamsonButt KickerHigh KneeSide Lunge100 M Run1 min Hang from Rig10 Hanging knee raise10 Inch worm10 BurpeesMetcon (AMRAP - Reps)15 Min Amrap200 M Run1 Min Rest*Each 200 [...]