Workout of the Day

1. Warm-Up

2. Skill/Strength

15 mins of lightweight snatch practice (form and technique)

4 rounds for time of:

Row 500 meters
15 GHD sit-ups or V-ups (athletes choice)
3 Rope Climbs (3-1 on rope pulls)

 

3. WOD

"WOD TITLE"

3 Rounds:

10 Blank Bar Hang Power snatch
10 Kipping Swings
10 Up Downs

Then...

10 Leg Swings forward and back L/R
10 Lateral Leg Swings L/

 

4. STRETCH




Last Update on Thu, 24 Jul 2014 05:33 pm

1. Warm-Up

2. Skill/Strength

Strict Press

40% x 5

50% x 5

60% x 5

 

3. WOD

400m Run

Then...
10 Rounds of:
3 Power Cleans / Power Snatches 
5 Lateral Burpees-Over-Barbell
7 Pull-ups

Finish with… 
50 Double Unders

Cleans: 135#/95#
Snatches: 100#/65#

 

4. STRETCH




Last Update on Tue, 22 Jul 2014 09:51 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

Frannie


15 min AMRAP

7 Back Squat (225/155)
19 Ring Dips
14 Ring Push ups

 

4. STRETCH




Last Update on Mon, 21 Jul 2014 11:15 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

Terrible Two's

AMrAP
In pairs of two complete the following 2:00 Tabata’s:
Squats
Sit-ups
Push-Ups
Pull-ups
Double Unders
Deadlifts (195#/135#)
OH Lunges (45#/25#)
KB Swings (70#/53#)
Burpees
Cash Out: 200M Run (100m each)

4. STRETCH




Last Update on Sat, 19 Jul 2014 09:15 am

  1. 1. Warm-Up

2. Skill/Strength

Deadlifts 5/5/5/3/3

3. WOD

"21-15-9 Triple Double"

21-15-9

Cleans

Hand release push up

3 minute rest

21-15-9

KB swings

Goblet squats

3 minutes rest

21-15-9

Pull ups

Sit ups

4. STRETCH




Last Update on Thu, 17 Jul 2014 12:24 pm

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CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Kids: Forging the furture of fitness

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!