No classes Wednesday afternoon
The gym will be closed for the afternoon, starting at 1pm this Wednesday, December 19th so that we can reward our training staff for another... Read More
Monday, December 17, 2018
WORKOUT OF THE DAY WARM UP: Joint prep Dynamic Warm Up SKILL: Banded Posterior Chain Floss WOD: “Michael” 3 Rounds for time of: Run... Read More
Saturday, December 15, 2018
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up. SKILL: MU Progressions: 5 Kneeing Transition Drills or 5 Chest to Bar Pull Ups 5 Seated... Read More
Friday, December 14, 2018
WORKOUT OF THE DAY WARM UP: Joint Prep Routine 10 Hip Extension 10 Air Squats SKILL: Medicine Ball Clean Progression WOD: As Many Rounds as... Read More
Thursday, December 13, 2018
WORKOUT OF THE DAY WARM UP: 1 min Single Unders 30 sec Bar Hang 15 PVC Overhead Squats 30 sec Reverse Grip Bar Hang 1... Read More
Wednesday, December 12, 2018
WORKOUT OF THE DAY WARM UP: 7 min AMRAP of: 8 Push Ups 8 GHD Sit Ups 8 Lunge Mornings 8 Ring Rows SKILL: Weakness... Read More
Pre-K December 11, 2018
Skill work: Thruster Warm up: Have athletes move across room with movement of choice. Change movements each time they travel. Repeat 5-6 times. WOD: AMRAP... Read More
Tuesday, December 11, 2018
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Push Press Progression PVC WOD: 10 Rounds for time of: 5 Toes to Bar 10... Read More
Monday, November 10, 2018
WORKOUT OF THE DAY WARM UP: 2 Rounds of: 200 m Jog or Row 15 Banded Good Mornings 10 Ring Rows 5 Kipping Swings SKILL:... Read More
Saturday, December 8, 2018
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up Dynamic Warm Up SKILL: Banded Overhead Distraction (1 min each) Wall Squat (2 min) WOD: 30-20-10... Read More