Workout of the Day

1. Warm-Up

2. Skill/Strength

WOD tomorrow to honor Victims from Marysville high school shooting.

6 rounds

10 Front Squat(225/155)
24 KB swings(70/53)
14 burpee box jump overs (20/24)

6=number of victims 
10/24/14= date

 

4. STRETCH




Last Update on Fri, 31 Oct 2014 11:43 pm

1. Warm-Up

2. Skill/Strength

2 MINS off your time if you wear your costume.  

Skill/Strength
EMOM 8 mins

ODD=Max Ring Dip
EVEN= Max Ab-MAT

WOD

Start with… 
50 Calorie Row

Then...

21/15/9
Front Squats 115#/77#
Lateral Burpees-Over-Barbell
Hang Power Cleans

 

4. STRETCH




Last Update on Fri, 31 Oct 2014 09:32 am

1. Warm-Up

2. Skill/Strength

4x500 meter row
1 min rest

 

3. WOD

"WOD TITLE"

8 min. AMRAP
6 front Squat
12 sit-up
18 pull-up

Rest 3

8 min AMRAP
100 ft plate OH walking lunge
10 plate ground 2 overhead
10 Russian Twist W/Plate

 

4. STRETCH




Last Update on Tue, 28 Oct 2014 05:14 pm

1. Warm-Up

2. Skill/Strength

15 minutes to establish 1 rep max Deadlift.

3. WOD

"WOD TITLE"

3 Rounds

Run 800m
15 Deadlifts (275/185)
30 GHD’s

– Rest 3mins between rounds

 

4. STRETCH




Last Update on Mon, 27 Oct 2014 11:34 am

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

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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!