October 3, 2017 Strength: Back Squat 10-5-3-1-1-3-5-10 *Goal of this squat session is to find a good weight for each of the 10, 5, and 3 sets, and then hit 2 heavy singles. Try to hit the same weight on the way back up for the 3, 5, and 10. Do not use your normal...Read More
October 2, 2017 Due to the number of teams that still need to complete the CrossFit Team Series workouts, we will be running two of the workouts for today’s wod so we are not having any interference during class times. If you are not doing the Team Series, you will complete the Strength Portion and...Read More
September 30, 2017 REMINDER: 8:00am CrossFit Class ONLY Team Series Events start at 10:00am. For those not able to make it tomorrow, stay tuned to the website and Facebook for times to complete on Monday and next week. Partner WOD Every 5:00 x 5 Rounds 500m Ski Erg or 600m Row (partition as needed) 15...Read More
September 29, 2017 REMINDER: There is ONLY the 8:00am CrossFit Class Saturday morning. We will start the second week of the CrossFit Team Series Events at 10:00am. Please try to arrive early so you can warm up and be ready to go at 10:00am. Strength: A. Overhead Squat 5-5-5 B. Snatch Balance 3-3-3 C. Hang...Read More
September 27, 2017 Gymnastics: A. Plyo-metric Push ups 3 x 10 B. Goblet Squat Hold 3 x 1:00 (53/35) Metcon: Every 6:00 for 30:00 (5 Rounds) 400m Run 25 Wall Balls (20/14) COMPETITIVE CROSSFIT CLASS – 5:30pm For Time: 21-15-9 reps of: GHD Sit ups Wall Balls (30/20) 200m Run after each round. Rest 5:00...Read More
