CrossFit WOD, December 31, 2021
12.31.20219:30 & 10:30 am todayWarm-upMax Out Day - let's get warm 400 m run or row 10 PVC pass thru, OHS, GM, Leg kicks, around [...]
12.31.20219:30 & 10:30 am todayWarm-upMax Out Day - let's get warm 400 m run or row 10 PVC pass thru, OHS, GM, Leg kicks, around [...]
12.30.20215:30, 6:30, 9:30am 4:30 & 5:30pm No Youth CrossFit this weekSkill WorkRope ClimbsMetcon (Time)3xs 2 Rounds 30 Double Unders 20 Cal Row/bike/ski 10 Pistols 1 [...]
12.29.20215:30, 6:30, 9:30am , 4:30 weight lifting & 5:30pmWarm-up3xs 200M (you choose - but if its the bike erg, 400 M) 50 ft bear crawl, [...]
12.28.20215:30, 6:30, 9:30am, 4:30& 5:30pm No Youth CrossFit this weekSnatch (snatch to heavy single, drop 20% do 3x3)Metcon (AMRAP - Reps)Tabata Deadlifts with Snatch weight [...]
12.27.2021Class schedule: 5:30, 6:30, 9:30am, 4:30 & 5:30pmBack Squat (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)5 min AMRAP 6 C2B Pull ups 6 Front [...]
12.26.20211 class 9:30amMetcon (AMRAP - Rounds)30 min EMOM 1,2,3,4,5,6 - 5xs thru 1. Row 12/10 (rx+ 15/12) 2. 6 Power Snatch 75/55 (rx+ 95/65) & [...]
12.25.2021Merry Christmas, Everyone! Below are a few home workouts - we will see you tomorrow!Warm-upTHE GYM IS CLOSED TODAY - You can choose to do [...]
12.24.2021Merry Christmas Eve! 1 class today, 9:30am12 days of Christmas (Time)1 power snatch (105/75) 2 ring dips 3 burpees 4 pull ups 5 t2b 6 [...]
12.23.20214:30pm is the last class of the dayWarm-up400 m row or run Dynamic BandsMobility15 minutes with Coach Foam Roll, Lacrosse ball, Banded stretch, Couch stretch, [...]
12.22.2021Deadlift (3@70%, 3@80%, max @ 90%)Metcon (Time)4 RFT 30 Cal (row,bike,ski) 5 Ring Muscle Ups 50 Air SquatsWarm-upWeight Lifting 4:30pm 3xs 10 Cal Row, 10 [...]