SKILL: EMOM: 5 Minutes 3 Strict Pull Ups (A: C2B) + 3-5 Strict HSPU (S: DB Strict Press) EMOM: 5 Minutes 5 Strict Ring Dips + 7 Ring Rows (A: feet elevated) ** Scale with Band and Mats as… Read more »
30 October 2018
carrie
29 October 2018
STRENGTH LEVEL 1: Deadlift: 5-5-5 *Superset Either 1 rope climb or practice some leg locks and 1-2 pulls on the rope LEVEL 2: Deadlift: Build to 85% then Perform 1-1-1-1 at or above 85% *Superset WITH 1-2 Rope Climbs… Read more »
27 October 2018
SATURDAY SCHEDULE: FIT CAMP (UNLOADED): 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD: 10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m. … Read more »
26 October 2018
BURNER: 18.0 21-15-9 DB Snatch (50/35) Burpees over DB BODYBUILDING: A)Back Squat 10-10-10-10 B)Incline Bench Press 15-15-12-12-9-9 Superset WITH max pull ups C)Kneeling Single Arm DB/KB Press 20-15-10 each arm D)Accumulate: 50Strict Ring Rows 25 SLOW lower GHR (S:… Read more »
25 October 2018
STRENGTH: Clean and Jerk 1-1-1-1-1-1 WOD: 10 RFT: 5 Box Jumps (24/20″) 6 T2B 7 Power Snatch (75/55) CORE/RECOVERY: 400m Farmers Carry or 400m D-Ball Carry (Athletes Choice) NEW 12 NOON CLASS: We will begin offering a new… Read more »
24 October 2018
SKILL: Level 1: 10 Minutes Double Under Practice Level 1+: Partial Flight Simulator 5-10-15-20-25-30-25-20-15-10-5 Level 2: 5-10-15-20-25-30-35-40-45-50-45-40-30-25-20-15-10-5 Each set should be unbroken. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of… Read more »
23 October 2018
SKILL: LEVEL 1: 12 Minutes Open Gym Skill Work Practice BAR or Ring muscle Ups (S: Work Strict Pull Ups for Strength) LEVEL 2: 12 Minutes Open Gym Skill Work Bar or Ring Muscle Up Skill Work (Choose whichever… Read more »
22 October 2018
STRENGTH: 12 Minutes LEVEL 1: Working 3 Position POWER Snatch Level 2 Build to a challenging 3 Position Snatch for the day Accessory: OH Squat: 3 x 5 SKILL WORK: 10 Minutes Open Gym Style w/Active Coaching of HSPU or… Read more »
20 October 2018
SATURDAY SCHEDULE: FIT CAMP WOD (UNLOADED): 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD: 10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m…. Read more »
20 October 2018
NEW 12 NOON CLASS STARTS THIS WEEK! We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period. Members are welcome to attend a regular CrossFit class lead by a coach… Read more »
