Workout of the Day

1. Warm-Up

2. Skill/Strength

3. WOD

"Trytophane"

Surprise Thanksgiving WOD that will make you sleep well! WOD at 10:00 am

4. STRETCH




Last Update on Wed, 26 Nov 2014 11:39 pm

HOLIDAY SCHEDULE!

THURSDAY "EARN YOUR FEAST" WOD AT 10:00

FRIDAY CLASS AT 10:00 AND 5:00




Last Update on Wed, 26 Nov 2014 05:46 pm

1. Warm-Up

2. Skill/Strength

4 ROUNDS
1 min on 1 min off MAX Weighted ab-mat Sit-ups w/weight held on chest 

3. WOD

"WOD TITLE"


4 Rounds:
10 Power Cleans 115#/77#
15 Shoulder to Overhead
50 Double Unders

4. STRETCH




Last Update on Wed, 26 Nov 2014 09:12 am

1. Warm-Up

2. Skill/Strength

Retest Brians farewell WOD "tHE Pidgeon" 

SKILL/STRENGTH
150 Double Unders FOR TIME
then,,,,
Snatch Technique

WOD

"The Pidgeon"

8 squat Snatches (135/95)
20 Calorie Row
13 GHD Sit-ups

4. STRETCH




Last Update on Tue, 25 Nov 2014 09:00 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

"WOD TITLE"


AMRAP 5 Minutes:
10 Wall Ball 20/14
10 wall ball Russian Twists (both sides=1)20/14

1 Min Rest

AMRAP 5 Minutes:
10 Pullups
10 Hand Release Pushups

1 min rest

AMRAP 5 Minutes:
10 Thrusters 75#/55# 
10 Hang Power Cleans

1 min Rest

AMRAP 5 Minutes:
10 Split Jumps 
10 Squat Jumps

AFTER PARTY
1K Row 75-70%

4. STRETCH




Last Update on Mon, 24 Nov 2014 09:42 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

Group Class Schedule:

Monday - Friday:

6:00-7:00 A.M. - By Appointment Only

10:00-11:00 A.M.

12:00-1:00 P.M.

4:00-5:00 P.M.

5:00-6:00 P.M.

6:00-7:00 P.M. - By Appointment Only


Saturday

9:00-10:00 A.M.

10:00-11:00 A.M.


No Sunday Class Times Available!