February 19, 2018 Week #8: Open Prep Strength & Conditioning Program This is it Folks! The CrossFit Open is HERE and upon us. This week we will dial things back a bit and focus on preparing for the first Open Workout. We will still have Strengths, but we are not going above 90% and our...Read More
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
