WODs

8 May 2018

SKILL:  10 Minutes of HSPU Skill/Progression Work, Then… Establish Max Effort HSPU A:  Strict; Rx: Kipping, S:  Strict Pike PU   WOD:  For Time: 30 Deadlifts (A: 155/105; Rx: 135/95; S: 115/80) 20/15 Calorie Row 20 Front Squats 20/15 Cal… Read more »

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7 May 2018

STRENGTH:  EMOM:  20 Minutes  1 Power Snatch + 1 OH Squat  Advanced Option:  EMOM:  18 Minutes  1 Snatch (Climbing) Minutes 18-20:  1 Attempt for Max Rep OH Squats at ending Snatch Weight   WOD:  2 RFT: 600m Run 20 Thrusters… Read more »

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6 May 2018

SUNDAY SCHEDULE:    MURPH TRAINING:  9:00 a.m. to 10:00 a.m. SPIN FIT:  10:00 a.m. to 11:00 a.m. GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. OPEN GYM:  10:00 a.m. to 12:00 p.m. (Optional Open Gym Barbell and Gymnastic Programming will be… Read more »

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4 May 2018

FRIDAY SCHEDULE:   Reminder we will not have a 5 p.m. class on Friday, 4 May as we will be setting up for our Girls Gone Rx event.  If you are free to lend a hand we would appreciate the… Read more »

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3 May 2018

GIRLS GONE RX – VOLUNTEERS NEEDED!  We are hosting Girls Gone Rx for the third year in a row on Saturday, 5 May.  This year the event has sold out and we couldn’t be more excited to support such an… Read more »

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2 May 2018

6-WEEK FIT CAMP EXTENSION:  We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April.  Today and tomorrow are the last days to register if you would… Read more »

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1 May 2018

6-WEEK FIT CAMP EXTENSION:  We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April.  Today and tomorrow are the last days to register if you would… Read more »

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30 April 2018

6-WEEK FIT CAMP EXTENSION:  We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April.  Today and tomorrow are the last days to register if you would… Read more »

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28 April 2018

NEW SPRING/SUMMER SATURDAY SCHEDULE: During the spring and summer months we will be modifying our Saturday schedule.  Effective 1 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym… Read more »

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27 April 2018

SKILL:  Inversions  Spend 10 Minutes Getting Upside Down ** Focus on Hand and Body Position  Advanced/Rx:  Work on HS Walks Accumulate 50m of Handstand Walking in 10m Shuttle  Scaled:  5 Sets of 30-50 Shoulder/Elbow Taps Against Wall   WOD:  2… Read more »

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