Thursday, 19 April, 2018
Workout of the Day: WARM UP: Mixed Tabata of: Sit Ups Push Ups Squats Pull Ups SKILL: KB Overhead Walking Lunge WOD: For Time: Run... Read More
Wednesday, 18 April, 2018
Workout of the Day: WARM UP: 1 min of each: Hip Circle Steps Banded Knee Squats Single Unders Sit Ups Over/Under Hurdle Spiderman Stretch SKILL:... Read More
Tuesday, 17 April, 2018
Workout of the Day: WARM UP: Joint Prep Routine CrossFit Warm Up SKILL: Thruster PVC Review and Warm Up WOD: Thrusters 3-3-3-3-3 ACCESSORIES: Tempo Work-... Read More
Monday 16 April, 2018
Workout of the Day: WARM UP: 2x Through 250 M Row 10 Sit Ups (Abmat or GHD) 10 Hang Muscle Clean(Barbell) 30 sec Banded Overhead... Read More
Spring Cleaning 2018
Agoge Family- We will be doing a Spring Cleaning day on Saturday April 21 at 10 am (right after the 9am class). If you can spare an... Read More
Saturday, 14 April, 2018
Workout of the Day: WARM UP: Animal Dodgeball SKILL: Push Jerk Progression WOD: For time: 3 Rope Climbs 40 GHD Sit Ups 30 Push Jerks... Read More
Friday, 13 April, 2018
Workout of the Day: WARM UP: 3x Thru, 30 sec Each- Alternating Hollow Rocks (5), Roll to Arch Rocks (5) See Saw Squats Kettle Bell... Read More
Thursday, 12 April, 2018
Workout of the Day: WARM UP: Run 400m 2 Rounds, 8 Reps Each Sit Ups Push Ups Hip Extensions Squats Pull Ups Dips SKILL: Muscle... Read More
Wednesday, 11 April, 2018
Workout of the Day: WARM UP: Dynamic Warm Up 30’ Bear Crawl, 10 Squats 30’ Inch Worm (push up), 10 Tuck Jumps 30’ Crab Walk,... Read More
Tuesday, 10 April, 2018
Workout of the Day: WARM UP: CrossFit Warm Up Burgener Warm Up for the Clean SKILL: Banded Overhead Distraction (1 min each) Review Single Arm... Read More