WODs

9 August 2017

REMINDER:  TAKE ADVANTAGE OF OUR YOGA 2-WEEK FREE TRIAL:  Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C.  The free trial will run from 1 August… Read more »

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8 August 2017

REMINDER:  TAKE ADVANTAGE OF OUR YOGA 2-WEEK FREE TRIAL:  Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C.  The free trial will run from 1 August… Read more »

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7 August 2017

STRENGTH: Deadlift:  Work Up to Max Tempo Front Squats:  4 x 3   WOD:  EMOM:  10 Minutes Clean and Jerk @ 75%   ACCESSORY:  Single Leg Romanian Deadlift:  3 x 16 (8/ea) Single Leg Lateral Cone Hop:  3 x 16… Read more »

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6 August 2017

  SUNDAY SCHEDULE: Group Foundations:  10:00 a.m. to 11:00 a.m. Open Gym:  10:00 a.m. to 12:00 p.m. Free Intro Class:  12:00 p.m. to 1:00 p.m. Yoga:  3:30 p.m. to 4:30 p.m. (FREE TRIAL) REMINDER:  TAKE ADVANTAGE OF OUR YOGA 2-WEEK… Read more »

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5 August 2017

SATURDAY SCHEDULE: YOGA RECOVERY:  8:00 a.m. to 9:00 a.m. (FREE TRIAL) CROSSFIT UNLOADED:  8:00 a.m. to 9:00 a.m. 31 HEROES WOD (SPECIAL EVENT):  9:30 a.m. to 12:00 p.m. (SEE BELOW) ** Please Note:  The 9 a.m., 10:30 a.m. and 11;30… Read more »

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4 August 2017

COACH CRIS NEEDS A HAND:  Coach Cris is moving into a new apartment on Saturday, 5 August and could use a few hands to help her pack up the truck and unload it.  She isn’t moving far just a little… Read more »

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3 August 2017

COACH CRIS NEEDS A HAND:  Coach Cris is moving into a new apartment on Saturday, 5 August and could use a few hands to help her pack up the truck and unload it.  She isn’t moving far just a little… Read more »

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2 August 2017

COACH CRIS NEEDS A HAND:  Coach Cris is moving into a new apartment on Saturday, 5 August and could use a few hands to help her pack up the truck and unload it.  She isn’t moving far just a little… Read more »

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1 August 2017

STRENGTH: EMOM: 10 Minutes Snatch Technique (Climbing) M1:  3 Position Pause Snatch (5 Second Pause w/Class) M2:  Rest   WOD:   “Binh” AMRAP:  12 Minutes 15 Push Press (75/55) 12 Cal Row 9 V-Ups   CORE:   5 Rounds (Not… Read more »

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31 July 2017

STRENGTH:  Wide Stance Below Parallel Back Squat – Build to Heavy Tempo Front Squats:  4 x 3 Elevated Glute Bridge:  3 x 10   WOD:   “Border Wall” AMRAP:  7 Minutes 5 Burpee Pull Ups 20 DUs 5 TTB  … Read more »

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