February 17, 2018 NO KIDSFIT CLASS TODAY. Partner WOD This WOD is in Honor of the two Westerville Police Officers that were killed in the line of Duty on Saturday, February 10. Please take part in this workout in their memory. “Morelli & Joering EOW Hero WOD” 18 minute AMRAP (Teams of 2) 54 Wall...Read More
February 16, 2018 Strength (Gymnastics): 5 Rounds of: :20 Strict Handstand Push ups :40 Rest :20 Strict Pull ups :40 Rest Metcon: (For time) “Fran” 21-15-9 reps of: Thrusters (95/65) Pull ups *This is the famous CrossFit WOD as well as the last major test of this Strength & Conditioning Program. Focus and Push Hard...Read More
February 15, 2018 Strength: Clean & Jerk Every :30 for 5:00 1 Clean & Jerk (AHAP) *Choose a weight based off last week’s Heavy Single. Choose something that you are able to hit consistently every :30 for the 5:00. Conditioning: 2 Rounds of: 1000m Row Max Effort *Rest as needed between efforts. Accessory: TBDRead More
February 14, 2018 SCHEDULE ANNOUNCEMENT There is NO 9:00am Class this Thursday, February 15. Please plan accordingly. Happy Valentine’s Day! Strength: Push Press 5 x 1 *Build to a Heavy Single If its feeling Good, go for a New PR! Metcon: 4 Rounds for time of: 20 Dips 40 Double Unders 30 Sit ups Cashout...Read More
February 13, 2018 Strength: Deadlifts 5 x 1 *Build to a Heavy Single. If its feeling Good, go for a New PR! Barbell Conditioning: 10 minute EMOM 5 Power Cleans (as heavy as possible) *Choose a weight that you can perform 5 reps consistently over the course of 10 minutes. Core/Midline: 2 Rounds of: 20...Read More
February 12, 2018 Week #7: Open Prep Strength & Conditioning Program This week we will be working to a Heavy Single in our lifts, but the volume in the Strengths as well as the WODs is much less. If the lifts are feeling Good, shoot for a new PR. If not, just work to a...Read More
