Strength / Skillwork Clean & Jerk 1-1-1-1-1-1 Warm-up and work up to sets of 1. Do NOT go heavier unless form and mechanics are good. You should be working on using a squat clean for this versus a power clean. WOD Partner WOD With a partner of approximately equal skill do the following 10:00 AMRAP – 10 Syncro Hanging Knee …
Friday, March 15 & Saturday, March 16th
The CrossFit Open We are on the 4th week of the 2019 CrossFit Open! It ends on Monday, March 25, 2019. The heat is on! We will continue having the Open announcements each Thursday at 7pm for the remainder of the Open. We have added a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and …
Thursday, 14, 2019
Join us tonight, Thursday, 3/14, for our the 19.4 Open Announcement at 7pm. This the Masters & Teens! And the theme is “Disco”. Specialty Classes 11:00 am – Yoga Strength / Skillwork None today WOD (No measure) 7 Rounds, build up more weight each round: 1 Skin the Cat 4 Wt. Pull-up 8 Front Rack Lunge (4 per leg) 4 …
Wednesday, March 13, 2019
Specialty Classes Today (65+) – 2:30pm – 3:30pm Strength / Skillwork None today WOD / Elements Burn! 28 :35 Intervals, 11x (37:25 Duration) Hammer Swings* (Alt. sides each round) (Green/Yellow) C-crunch (Green/Yellow) SB cleans (Yellow) Box Jumps (Yellow/Red) DB Thrusters (Yellow/Red) Rest/Record (Down 10% on HR) ————– Score = Total Reps Rx+: 25/15# KB, 20/16# SB, 24/20″ Box, 35s/20s DB …
Tuesday, March 12, 2019
Strength / Skillwork Jump Rope Singles & Doubles Ankle Rockers w/ Wrist Circles 20 Small Hops w/ Wrist Circles 20 Big Hops w/ tempo clap 50 Singles 25 + 25 Singles on 1-leg 25 “Slower” D/U 25 Fast D/U Bench Press (10-8-5-5-8) 40-55-75-85-65% Ring Muscle-Up Practice False Grip, :03 hold x5 10 Ring Kips Floor Drills: 10 Transition-Catches ( From …
Monday, March 11, 2019
Strength / Skillwork Hang Clean (8-6-4-4-1-1-1) 50 – 60 – 75 – 75 – 90 – 95 – Max Only do sets of 1s if form and ROM are good to go! WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 15:00 AMRAP Row 2000m (Switch as desired) 10 Rope Climbs (Switching every 2 climbs) 100 RKBS 55/35# [American] (Switch as desired) …
Saturday, March 9, 2019
Community Workout today! Grab a friend and join us at 9:30am!
Friday, March 8, 2019
All Friday’s classes will be participating in the CrossFit Open 19.3 workout! Scaled and Rx versions available for everyone! Join us and cheer for each other!! Click HERE to see the workout, guidelines and scaling. 11:00am will be our big group workout. HAPPY LIFTING! Saturday will be a community partner workout. Sunday will be Open Gym to perform repeat or …
Thursday,March 7, 2019
Strength / Skillwork Shoulder Press (8-8 / 5-5-5-5 / 5) BB-50% / 65-75-85-85% / 65% WOD Metcon (No Measure) 3 Rounds of: [any order, choose your weights] 15 to 20 GHD Hip Ext. 8 DB Lat pull-overs 8 Wt’d Pistols (to a box as needed) 8 KB Top-Down Flyes Elements Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Leg Lifts 5 Curl-up …
Wednesday, March 6, 2019
Specialty Classes Yoga – 9:30am WOD Burn 18 6 Rounds, For Time (Strive to maintain yellow w/ spurts into red) 200m Run (1 outside / 3 Inside) 20 Mt. Climbers (1-ct) 20 Wall Balls 20 KB Ribbons (1-ct) 20 Alt. DB Snatches Rest until your heart rate is back in green. w/o monitor rest 2:00 [Subtract Start times for Finish …
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