CrossFit WOD, August 14, 2021
8.14.2021Did you get signed up for the clean & jerk clinic? Sat. Aug 21st 10-12pmWarm-up1 minute bike - don't sub with rower - line up [...]
8.14.2021Did you get signed up for the clean & jerk clinic? Sat. Aug 21st 10-12pmWarm-up1 minute bike - don't sub with rower - line up [...]
8.13.2021Wood (Time)5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor [...]
8.12.2021Happy Birthday Coach Janice!Warm-up200 M run Birthday Burpees - 46! - just kidding, do 20 Stick work - Power Cleans, Power Snatch Rope Climb Technique [...]
8.11.2021Sign up sheet for the 3rd Annual In House Lift Off will be out this Friday. Save the date - 9/19Warm-up1 min assault bike 50 [...]
8.10.2021Free Clean & Jerk Clinic Sat Aug 21st 10-12! Join Coach Ed and the Fortified strength athletes to up your Olympic Lifting Game! Open to [...]
8.9.2021"The Comeback is Greater Than the Setback " Tshrts & tanks are in $25 includes taxWarm-up200 M Row or Run 50ft bear crawl, burpee broadjump, [...]
8.8.2021Accessory Work3x ATYW 10 Pull Apart 10 Lateral RaiseShoulder Press (5x4 70%)Metcon (AMRAP - Rounds and Reps)20 Min Amrap 5 Ring Rows 10 Lunges - [...]
8.7.2021Warm-upFoam Roll with Coach!EMOM 2 snatch pull 2 Hang POwer Snatch 2 OHS 2 Power Snatch 1 Full SnatchMetcon (AMRAP - Rounds and Reps)15 Min [...]
8.6.2021Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - [...]
8.5.2021Warm-up2 rounds 10 cal bike - rotate on bikes 50 ft samson, alternating side lungeAccessory Work3x12 Back Ext Bird Dog GHD Sit Ups Hollow Rock [...]