Warm Up Hip and Shoulder Mobility and Stretching 3 Rounds NFT 10 Overhead Squats w/pvc pipe 100 Meter Run Workout of the Day (WOD) 3 Partner Workout 400 Meter Relay (once all three back start below) 100 OH Squats 135M/95W 300 Double Unders Cool Down Band Stretching
Warm Up Light Stretching and Line Drills Workout of the Day (WOD) 6 Rounds for time of: Run 400 Meters 25 Burpees Cool Down Mobility and Band Stretching Olympic Weightlifting Class 630PM ONLY!!!!! Clean and Jerk 30 minutes then: Assistance Movements Front Squat 3 x 5-8 reps Push Jerk 3 x 5-8 reps Explosive Hip [...]
Friday New Years Eve we will be doing a 9am and 10am class only Saturday New Years Day we will be closed Warm Up (10 minutes) Mobility Prep Shoulders, Hips, Ankles Row 500 Meters @ 80% 2 Rounds NFT (not for time) 10 Jumping Air Squats 10 Back Extensions or 10 Good Mornings w/ empty [...]
Contact us now to set up an appointment for 2 Day On-ramp Course followed up by CrossFit Beginners Program Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Randy” 75 Power Snatches 75M/45W rest 10 minutes then: 3 Rounds for time of: 10 Left Arm KB Swings 53M/35W 10 Right Arm KB [...]
Warm Up (10 minutes) Hip Mobility and Stretching Jumping Jacks Jump Rope 3 Sets of Back Squats 5 – 10 reps w/ empty bar hold on bottom for 5 seconds and explode into Jumping Squat Strength Work (10 minutes) Back Squats 3 x 5 reps @ 70% (5 second hold at bottom) 1 min rest [...]
Class times for Friday Christmas Eve are 9am and 10am only with a 11am Christmas Luncheon for all our current CrossFit Family members. Thank you for being part of our loyal group of committed fitness fanatics. We want to wish each and everyone of you a Joyous Holiday Season. 2011 will bring us even Bigger [...]
Warm Up (10 minutes) Joint Mobility 500 Meter Row Strength and Skill Work In 20 mins work up to 1 rep max on Squat Clean Conditioning Work AMRAP in 10 minutes 10 sandbag cleans 50m/35w or KB Swings 53m/35w Run with sandbag or KB 50 meters Coaches Notes: Strength Work – Have athletes work up [...]
Warm Up (10 minutes) Joint Mobility and Line Drills Workout of the Day (WOD) “Dirty 30” 30 Reps of the following for time: Wall Ball 20M/14W Jump Box 24M/20W Hanging Clean and Jerk 95M/65W Pull Ups Glute Ham Sit Ups or 60 Ab Mat Sit Ups Kettlebell Swings 70M/53W Sumo Dead Lift High Pulls 95M/65W [...]
Warm Up (15 min cap) Mobility and Light Stretching 3 Rounds NFT (not for time) 50 Jump Ropes 10 Jumping Jacks Run 1 lap around building Workout of the Day (WOD) AMRAP (As Many Rounds As Possible) in 30 Minutes 30 Double Unders 15 Ab Mat Sit Ups 100 Meter Sprint Row or Run (your [...]
