Workout of the Day

1. Warm-Up

2. Skill/Strength

PLEASE REMEMBER WE ONLY HAVE A 10:00 AM CLASS NOW ON SATURDAYS

3. WOD

"WOD TITLE"

MOVEMENT 1

MOVEMENT 2

4. STRETCH




Last Update on Sat, 25 Oct 2014 09:49 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

"Red Honda Civic"

15 Squat Cleans (155/100)
30 toes to Bar
30 Box Jumps (24"/20")
15 Muscle Ups/10 for Ladies
30 Push-Press(95/65)
30 Double-Unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300 ft. Overhead Walking Lunge (45/25)

 

4. STRETCH




Last Update on Sat, 25 Oct 2014 12:56 am

1. Warm-Up

2. Skill/Strength

1 Min Max L-sit
1 min Max Wall Ball sit ups
1 min max Russian Twist
1 min max GHD sit-up
1 min plank
1 min Ab Mat sit up

3. WOD

"WOD TITLE"


10-9-8-7-6-5-4-3-2-1

Back Squats (185/125)

200 m Run after each set

4. STRETCH




Last Update on Fri, 24 Oct 2014 12:16 pm

1. Warm-Up

2. WOD
"FIGHT GONE BAD" In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Go Over Movements
then...

"FIGHT GONE BAD"
3 ROUNDS For MAX REPS
1min. Wall Balls (20/14)
1min. Sumo Deadlift High Pull (75/55)
1min. Box Jump (20)
1 min. Push Press (75/55)
1 min Calorie Row
1 min. REST

3. Skill/Strength (POST WOD)
3 Sets of Max Dead-Hang Pull up. (Using least amount of resistance as possible if using bands)

20 AB-MAT sit up between Sets

 

4. STRETCH




Last Update on Thu, 23 Oct 2014 01:05 am

1. Warm-Up

2. Skill/Strength


10 rounds

125m Row (sprint)

30 sec. rest

3. WOD

"WOD TITLE"


3 Rope Climbs
6 Box Jumps (30"+3 45lb plates/30) 
9 Shoulder to Overhead (155/105)

4. STRETCH




Last Update on Wed, 22 Oct 2014 09:22 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!