WODs

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 »

  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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »