Warm Up Joint Mobility Light Stretching 500 Meter Row Workout of the Day (WOD) Back Squats 5 – 5 – 5 rest as needed then: 2 minutes AMRAP of Burpees 1 minute rest 2 minutes AMRAP of Back Extensions 1 minute rest 2 minutes AMRAP of Pull Ups 1 minute rest 2 minutes AMRAP of [...]
Warm Up Joint Mobility Light Stretching (3 Rounds) “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) Snatch Grip Barbell Row 5 – 5 – 5 rest as needed then: AMRAP in 20 Minutes of: 5 Sumo Dead Lift High Pulls 115 M / 75 W 10 Box Jumps [...]
Warm Up Joint Mobility Light Stretching 400 Meter Run 25 Air Squats 25 Push Press 45M/35W Workout of the Day (WOD) Push Press 3 – 3 – 1 – 1 rest as needed then: 5 Rounds for time: 250 Meter Row (Sprint) 5 Power Snatch 95 M / 65 W 10 Overhead Squat 95 M [...]
Warm Up Joint Mobility Light Stretching 500 Meter Row 10 Burpees Workout of the Day (WOD) As Many Round in 30 Minutes (AMRAP) 3 Thrusters 135 M / 95 W 6 Pull Ups Chest to Bar M / Chin over Bar W 9 Box Jumps 30 M / 24 W 12 Push Ups 15 Double [...]
Warm Up Joint Mobility Light Stretching (3 Rounds) 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) In 3 Minutes complete 400 Meter Run or 500 Meter Row & Wall Balls 20M / 14W as many reps as possible rest 3 Minutes between Rounds & Complete this 5 Cycles!!!!!! Core [...]
A few weeks ago we had a few CrossFit Celebrity Visitors. Josh Bunch and Chasity Slone of Practice CrossFit. They are very well known in the CrossFit Community and elite athletes.  They offered to put on a Nutrition Seminar at our location on Saturday November 21st at 10am till 12noon. The lesson is Paleo based [...]
Fixed Rep Card Game Hearts = 10 Kettlebell Swings 53M/35W Diamonds = 10 Goblet Squats 53M/35W Clubs = 10 Dead Lifts 135M/95W Spades = 25 Sit Ups Joker = 200 Meter Run 30 Minute Card Game starts when each athlete pulls a card and when you get that suite you do the prescribed exercise. After [...]
Warm Up Joint Mobility Light Stretching (2 Rounds) 250 Meter Row 25 Sit Ups 10 Push Ups Workout of the Day (WOD) 10 Rounds for time 12 Burpees 12 Pull Ups Core WOD Good Mornings 65M / 45WÂ Â 2x15reps
Warm Up Joint Mobility Light Stretching (2 Rounds) 10 Push Ups 10 Air Squats 50 Jump Rope Workout of the Day (WOD) Row 500 Meters Body weight Bench Press 30 Reps Row 1000 Meters Body weight Bench Press 20 Reps Row 2000 Meters Body weight Bench Press 10 Reps For time: Core Work Ab Wheel [...]
Warm Up Joint Mobility Light Stretching 500 Meter Row 10 Burpees Workout of the Day (WOD) 3 Rounds for time 50 Box Jumps 24M / 20W 21 Dead Lifts 225M / 135W 800 Meter Run Core Work (Optional) 25 Knee 2 Elbows
