Workout of the Day

1. Warm-Up

2. Skill/Strength

Every 90 seconds for 15 minutes
3 Squat Cleans

3. WOD

"WOD TITLE"


8 Min AMRAP
10 Ring Dip
10 burpees
10 Front Squat (135/95)

Rest 2 Mins

8 Min AMRAP

10 Hand Release Push up
10 GHD Sit up
10 Turkish Get-up

Rest 2 Mins

3 Mins
MAX DOUBLE UNDERS

4. STRETCH




Last Update on Tue, 21 Oct 2014 09:19 am

1. Warm-Up

2. Skill/Strength


Back squat 5/4/3/2/1 (Progressive Loading)

3. WOD

Dirty 30


30 Dead-Lifts (135/95)

30 Wall Balls (20/14)

30 Abmat Sit-Ups

30 Hang Power Cleans (95/65)

30 Double Unders

30 Overhead Squats (95/65)

30 KB Swings (53/35)

30 Knees to Elbows

30 Ball Slams (20)

4. STRETCH




Last Update on Mon, 20 Oct 2014 11:29 am

1. Warm-Up

REMEMBER ONLY 1 CLASS AT 10:00 AM NOW ON SATURDAY

SWEET PARTNER WOD FOR 10AM. SEE YOU THERE!

Team WOD:

AMRAP

Station 1 – Wall Balls (20#/14#) & Wall Sits
Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold
Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
Station 4 – KB Swings (53#/35#) & KB Hold
Station 5 – Knee to Elbow & Plank
ALL TEAMS TOGETHER AFTER 5TH STATION [2:00 MIN DU]

4:00 perstation :30 switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold

4. STRETCH




Last Update on Sat, 18 Oct 2014 09:36 am

1. Warm-Up

2. Skill/Strength

Advanced=5 Legless Rope Climb
Intermediate=5 Regular Rope Climb
Beginner=Footwork Practice

3. WOD

Start with…
2 Minutes Max Double Unders

1 Minute rest, then…

15 min. AMRAP 
8 Renegade Rows 30#/20# 
12 DB Ground to Overhead
200ft DB Farmer’s Carry

*Farmer’s Carry: DBs must be carried by the head, not the handle. Each 50ft counts for one rep (200ft = 4 reps).

 

4. STRETCH




Last Update on Fri, 17 Oct 2014 10:54 am

1. Warm-Up

2. Skill/Strength

5x5 Deadlift (Increasing Weight)
Max Distance handstand walk In between Sets of Deadlift (Modify to Handstand holds off of wall or handstand holds on wall trying to bring feet out) 

3. WOD

For Time
30 C2B Pull-Ups
400 m Run
15 Overhead Squats (135/95)
800 m Run
15 Overhead Squats (135/95)
400 m Run
30 C2B Pull-Ups

4. STRETCH




Last Update on Thu, 16 Oct 2014 09:23 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!