Category: WOD and NEWS
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WOD July 3, 2020 (Friday)
Read More: WOD July 3, 2020 (Friday)Gym Workout (Outdoor) 16 Min AMRAP Complex of: 1 Squat Clean 2 Front Squat 1 Thruster 2 Push Jerks @ 60% Of Push Jerk WOD: For time 4 Rounds 400 m Run 15 Sumo Dead lift High Pull 10 Shoulder to Over head Home Workout (Zoom) Strength: E3MOM X’s 5 Rounds 1 Min. Max ALT…
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WOD July 2, 2020 (Thursday)
Read More: WOD July 2, 2020 (Thursday)Home Workout (Zoom) Strength: Tempo Push-ups 2 Tabatas 20/10 First Tabata Round (4 Min.) 4 Seconds down, 1 Second Up 2nd Tabata Round (4 Min.) 1 Second down, 4 Seconds Up WOD: 5 Rounds for Time 10 Burpee Star Jumps 20 R&20 L Knee to Elbows (These will be done from a plank position on…
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WOD July 1, 2020 (Wednesday)
Read More: WOD July 1, 2020 (Wednesday)Gym Workout (Outdoor) Weightlifting: E2MOM Deadlift WOD: 10 Rounds For Time 5 Box Step Up 10 Russian Kettle Bell Swings 15 Air Squat Home Workout (Zoom) Strength: Tempo Lunges 3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top) 5R/5L E1:30MOM (7 rounds) 10min. WOD: AMRAP in 21 minutes From 0:00-3:00, perform:…
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WOD June 30, 2020 (Tuesday)
Read More: WOD June 30, 2020 (Tuesday)Home Workout (Zoom) Strength: lookTempo Tricep Dips Box or Chair 2 Tabatas 20/10 (8 min) 2-1-2 2 sec. down,1 sec hold @bottom,2 sec. up WOD: 5 x’s 3 Min. AMRAPS (19 Min.) Chief Style 3 Man/Woman Makers (DB/Object x’s 2) 6 Plank Shuffles (3R/3L) 9 Jumping Jacks *1 Min. Rest After Each Round*
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Limited Reopening Starting Monday, June 29, 2020
Read More: Limited Reopening Starting Monday, June 29, 2020Limited Reopening Starting Monday, June 29, 2020 We are so excited to announce that we will be REOPENING our doors!! Monday June 29th will be our first full day of classes. We can’t wait to see all your faces! To make sure things run smoothly we have put some guidelines in place. First week will…
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WOD June 29, 2020 (Monday)
Read More: WOD June 29, 2020 (Monday)Gym Workout (Outdoor) Strength: Power Snatch 10 Min E2MOM 5 Rep Power Snacth @ 1 RM Stength: Overhead Squat 10 Min E2MOM 5 Reps 50% 1 RM WOD: Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Home Workout (Zoom) Strength: Tempo Squats 10x EMOM Odd – 2 Tempo squats 15-0-15-0 (15 seconds down, 0…
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We’re Back!!!
Read More: We’re Back!!!We are excited to say! Join us on our first OUTDOOR WOD with more to come. June 27th, 9:00 am Must have: -Mask -Yoga Mat (optional) -Bring your water As a reminder, the inside of the GYM will be close. For those who will be returning equipment. We will only collect them after the class.…
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WOD June 26, 2020 (Friday)
Read More: WOD June 26, 2020 (Friday)HOME WORKOUT Log into Wodify to see the details of today’s WOD.
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WOD June 25, 2020 (Thursday)
Read More: WOD June 25, 2020 (Thursday)HOME WORKOUT Warm Up: 5 Rounds 10 quarter squats 10 lunges 10 kang squats 10 shoulder taps WOD: Filthy 50 Boot Camp style High Knees Air Squats Star Jacks Push ups Alternating Lunges M. Climbers Sit ups Lateral hops Single/DU’s Burpees
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WOD June 24, 2020 (Wednesday)
Read More: WOD June 24, 2020 (Wednesday)HOME WORKOUT Warm Up: 4 Rounds for Time 10 Plank Jacks 10 Squat Jacks 10 Pike push ups 10 Bike Crunches WOD: For Time 20-18-16-14-12-10-8-6-4-2 Alt DB snatch DB goblet squats Russian twists
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CrossFit – Sun, Aug 16
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CrossFit – Sat, Aug 15
CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…
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CrossFit – Fri, Aug 14
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