9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12 Minutes 5 Toes to Bar 10 Cal Bike, Row or Ski 15 Burpees AMRAP 12 Minutes 200m Sprint 100m Jog AMRAP 12 Minutes Jackie-AMRAP Style 1000m Row or Run 50...Read More
3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!Read More
WWPF : In Teams of 3 * Teammates may not work on the same movement at the same time. * teams can start in any order ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg Then… Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183...Read More
CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict Dips: (1-2-3-4-5-6-7-8-9-10-11…) CrossFit Core 10 Min AMRAP 15 sec L-Sit 10 Stiff Arm Russian Twist (stay light) 5 Strict Toes 2 bar HARSH ATTACKING THE L-SITRead More
15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93 Tia Toomey and Matt Fraser, Crossfit Games ChampionsRead More
Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB Squat Cleans 50’s/35’s No kettlebells were hurt in the making of this cake.Read More
9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees 20 Ring Rows 20/15 Cal Bike 20/15 Cal Ski Erg 50 Double Unders Read More
8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!! Please bring a side dish if you feel inclined 10 Year Anniversary WOD: 10 Rounds 5 HSPU or Push Press 95/63 Barbell or 50/35 DB 10 Pullups 15 Sit Ups 20 Air Squats 200m Run Thank you so much to all of...Read More
Front Squat: 5-5-5 Then.. 18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1) 1 Rope Climb (PARTNER 1) 10/8 Cal Bike (PARTNER 2) 3 Front Squats (PARTNER 2) 1 Rope Climb (PARTNER 2) 10/8 Cal Bike (PARTNER 1) 5 Front Squats...Read More
