Workout of the Day

1. Warm-Up

2. WOD

"Jack the chipper"

50 Plate Ground to Overhead 45#/25# 
40 Burpees
30 Over the Box Jumps 24”/20”
40 KB SDHP 53#/35# 
50 Overhead Plate Lunge Steps (Same load as Plate Ground to Overhead)
40 KB SDHP
30 Over the Box Jumps
40 Burpees
50 Plate Ground to Overhead

AFTER PARTY
max time Weighted plank Holds x3 (1 min rest between)


3. STRETCH




Last Update on Sun, 17 Aug 2014 11:47 pm

1. Warm-Up

2. Skill/Strength

3. WOD

PARTNER WOD

In Teams of two,

4x400 meter Relay for time switching off each 400 
then...

20 Min AMRAP of:

15 Wall Balls (20/14)
15 Box Jumps (24/20)
15 Caloie Row

Complete full round then switch

 

4. STRETCH




Last Update on Sat, 16 Aug 2014 12:40 am

1. Warm-Up

2. Skill/Strength

max slam balls in 5 mins

WOD

4 Rounds:
20 Knees to Elbows
15 Hang Power Snatch 75#/55#
400m Run Each Round

 

4. STRETCH




Last Update on Sat, 16 Aug 2014 12:38 am

1. Warm-Up

2. Strength/ skill:
3 rounds
• Bench press x5
• 10 T2B

3. WOD 
21-18-15-12-9-6
• Push press 115/75
• Sit- ups
• Burpees

 

4. STRETCH




Last Update on Thu, 14 Aug 2014 04:38 pm

1. Warm-Up

2. Skill/Strength

Turkish Get Up Form/technique Skill Practice
then....
20 Turkish Get-ups for time

3. WOD
5 Rounds

7 Deadlifts (225/155)
15 Box Jumps (30/24)
500 Meter Row

 

4. STRETCH




Last Update on Thu, 14 Aug 2014 04:37 pm

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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!