Workout of the Day

1. Warm-Up

2. Skill/Strength

Half (4 instead of 8)TABATA STYLE CORE WORK 8 Rounds of :20 on :10 off On each movement. The Goal is to stay Consistant say you got 10 reps your first 20 Seconds you must fight to stay at ten because if you get 9 or 8 that is now the number you must stay at. Each Movement will earn a score.

Toes 2 Bar
Forward Bycycle Kicks
AB-Mat sit-Up
Reverse Bycycle Kicks
Leg Lifts

 

3. WOD

"WOD TITLE"

3 Rounds for time of:

12 Dead-Lifts (165/115)**
9 Burpee Box Jumps (24/20)
6 Muscle-Ups
34 Double unders
400 m Run

**Perform 1 Clean & Jerk every 4th rep Except on Double unders and running.

 

4. STRETCH




Last Update on Wed, 01 Oct 2014 08:54 am

1. Warm-Up

2. Skill/Strength

1 rep max thruster

 

3. WOD

"SWAG"
56 Double Unders
46 KB Swings 53#/35#
36 Wall Balls 20#/14#
26 Burpees
16 DB Strict Press 30#/20#
6 Alternating DB Turkish Get Ups
16 DB Strict Press
26 Burpees
36 Wall Balls
46 KB Swings
56 Double Unders

4. STRETCH




Last Update on Tue, 30 Sep 2014 12:20 pm

1. Warm-Up

2. Skill/Strength

5x5 back squat

3. WOD

"Tequila"

400 m Run
21 Pull-Ups
12 Hang Squat Snatch (95/65)

 

4. STRETCH




Last Update on Mon, 29 Sep 2014 08:23 am

1. Warm-Up

ONLY 1 CLASS TODAY AND IT IS AT 10:00 AM

3. WOD

"WOD TITLE"

10 Handstand Push-ups
15 Deadlifts, 250/185
25 Box Jumps, 30"/24"
50 Pull-ups
100 Wall-Ball Shots, 20/14
200 Double-Unders
400m Run with a 45/25 Plate

4. STRETCH




Last Update on Sat, 27 Sep 2014 10:11 am

 

PLEASE NOTE THERE WILL ONLY BE ONE CLASS OFFERED ON SATURDAY AT 10:00 AM! THANKS!




Last Update on Sat, 27 Sep 2014 12:16 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!