Warm Up Bear Crawls Frog Jumps Burpee Broad Jumps Inch Worms Crab Walks Partner Workout (pair of two) Buy In:Â 400 Meter Run together 20 Power Snatch 95M/65W 20 Box Jumps 24M/20W 20 Russian KB Swing 53M/35W 20 Jumping Air Squats 20 Push Press 95M/65W 15 Power Snatch 95M/65W 15 Box Jumps 24M/20W 15 Russian [...]
Warm Up Mobility 3 Warm Up sets per Exercise Strength Workout Dead Lift      1 – 1 – 1 Back Squat  1 – 1 – 1 rest 5 mins then Conditioning Workout 3 Rounds for time of 10 Overhead Squats 135M/95W 50 Double Unders Cool Down Stretching and Foam Roll Coaches Notes: 10 Minute Warm Up, [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 20 Minute AMRAP 1 Rope Climb (15 Ft) 10 Ring Dips 50 Meters Walking Lunge (tap back knee on floor) Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) Row 2000 50 Wall Ball 20/14 Row 1000 35 Wall Ball 20/14 Row 500 20 Wall Ball 20/14 Cool Down Stretching
4:30Pm Kids Class. Please be about 10 – 15 minutes early to sign up! Warm Up Mobility and Line Drills Workout of the Day (WOD) 10 Rounds for time of 15 Dead Lifts 135M/95W 10 Jumping Air Squats (Jump over 45# plate) rest 5 mins then: Speed / Change of Direction Work 3 x 100 [...]
Warm Up (10 Minutes) Shoulder Mobility 3 Warm Up Sets on each Movement prior to work sets Strength Workout (15 Minutes per Movement) Bench Press 1 – 1 – 1 Strict Shoulder Press 1 – 1 – 1 *3 attempts to hit a 1 rep max effort. NO DIP on Shoulder Press. Everyone MUST have [...]
This Saturday @ 10am we are officially starting our CrossFit Kids Program for kids ages 6 – 12. If you wish to bring your kids the first class is free. Our kids schedule will start off as Tues and Thur 430pm class and Saturday 10am class. Your kids will develop skills, partake in a challenging [...]
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Warm Up Mobility and Line Drills Workout of the Day (WOD) 6 Rounds for time of: 25 Kettlebell Swings 70M/53W 25 Box Jumps 24M/20W 25 Wall Ball 20M/14W Cool Down Stretching
Saturday 9am class only for Adults. Saturday 10am Kids Class (CrossFit Kids official begins) ages 6 – 12.
