CrossFit WOD, January 4, 2019
1.4.2019Metcon (Time)Teams of 3. Can do in any order but you must complete each before moving onto the next exercise. 1 person work WHILE 1 [...]
1.4.2019Metcon (Time)Teams of 3. Can do in any order but you must complete each before moving onto the next exercise. 1 person work WHILE 1 [...]
1.3.2019Accessory Work3x3 ITWY 3x6 Romanian DL 3x12 Back ExtensionMetcon (AMRAP - Rounds and Reps)14 min amrap 100 M Run 10 Thrusters 75/55 (rx+) 115/75 100 [...]
1.2.2019Back to regular schedule today!Shoulder Press (6x2 90-95%)Metcon (Weight)16 min emom 3 Pull Ups (rx+) C2B 4 Hang Power Clean 50% power clean 4 Air [...]
New Year, New You! A well thought out liver cleanse is the first step to better health, weight loss & overall cleansing of your [...]
1.1.2019Happy New Year! 9:30am WOD - all levelsMetcon (Time)45 min cap 200 M Run 20 Burpees 400 M Run 40 Toes To Bar 600 Hill [...]
Coach Christian will be putting on an Olympic Lifting clinic you DON'T want to miss! Saturday, January 19th 10:oo am until Noon. Space is limited [...]
12.31.20185:30am, 10:30am, 5:30pmAccessory Work2x max pull ups max push ups max dips max unbroken pistols each leg *if scaled complete 3x12 of eachMetcon (Time)10-9-8-7-6-5-4-3-2-1 for [...]
12.30.20189:30am wod all levelsFront Squat (5x3 80-85%)Metcon (AMRAP - Reps)30 sec on 30 sec rest 4x thru then move on to the next exercise 1. [...]
12.29.20189am all levels classDeadlift (5x3 80-85%)Metcon (AMRAP - Rounds and Reps)10 min amrap 100 m run 10 burpees 20 OH Lunge 45/25 plate
Keep an eye open for Max Out week - coming early January. Time to see where our #s are for each lift, and start prepping [...]