Friday, 9 October, 2015
Workout of the Day: MWOD: Banded Olympic Wall Squat (3 Minutes) WOD: Alternating Tabata of: Wall Ball Box Jumps Skill Work: Toes to Bar Spend... Read More
Max Effort Uppers
Main Event: Close grip press 3×3 heavier each time but no missing Accessories: Weighted push ups x asap Regular push ups x amap Push ups... Read More
Teens: 7 October, 2015
Warm Up: Crossfit Warm Up x 2 Skill: Double Under Skills and Drills Workout: Full Tabata of: Double Unders Wall Ball Toes to Bar Skill:... Read More
Pre-Teens: 7 October, 2015
Warm Up: 1 min work, 20 second rest 2x through Bear Crawl Slalom Lunge/Squat Matrix Plank Toes to Bar Skill: Kettle Bell Swing Workout: AMRAP... Read More
Teens: 6 October, 2015
Warm Up: 1 min work, 20 second rest 2x through Row Lunge Matrix Plank Toes to Bar Skill: Kettle Bell Swing Workout: AMRAP in 3... Read More
Pre-Teens: 5 October, 2015
Warm Up: 7 Super Slow Squats-> Cartwheels 7 Plank Ups-> Lunge Walk 7 V-Ups-> Bear Crawl 7 Tuck Jumps-> 1 Leg Hops Skill: Hang Power... Read More
Teens: 5 October, 2015
Warm Up: 7 Super Slow Squats-> Cartwheels 7 Plank Ups-> Lunge Walk 7 V-Ups-> Bear Crawl 7 Tuck Jumps-> 1 Leg Hops Skill: Hang Power... Read More
Kids: October 8, 2015
Warm up: Alternating Tabata: Box jumps & Push ups Skill work: Focus on Follow-through WOD: AMRAP in a given amount of time of 10Front squats... Read More
Pre-K: October 8, 2015
Skill work: Underhand toss & catch Warm up: Switch sides! WOD: 3 Laser beam squats 2 Burpees 1 Underhand Toss through the hoop Game!