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Workout of the Day

CrossFit

Strength: A1) Overhead Squat* 3×8-10 ~rest 1:30~ A2) Box Jump 3x 1.1.1 ~rest 1:30~ *If you don’t have proper positioning yet, today is a skill day for OHS and you will work on proper positioning; stay light…and fight!!! Conditioning: EMOTM for 10 minutes: Odd – 5 Power Clean, 135/95 Even – 10 Ring Dips* * […]

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CrossFit

Today’s WOD: In a group of 2-3, with one partner working at a time: Complete as many rounds as possible in 20 min. of: “Partner Cindy” 5 Pull-ups 10 Push-ups 15 Squats Post rounds to comments.

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CrossFit

Strength: A)ME Push-Press 5-5-3-3-3 ~rest 2-2:30 b/t sets~ B1) Back Extension 3×8-12 ~rest :30~ B2) Plank 3x :30-:45 ~rest :30~ Conditioning: Alternating Tabata (6 intervals each) Burpees Double-unders Post loads and efforts to comments.   Sign up for October’s On-Ramp class today! Classes start October 6th!

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CrossFit

A lot of you have some “sticky” shoulders….it’s time you start doing your daily MWOD! Skill/Focus: Three sets of: Turkish Get-Ups x 2 reps each arm ~Rest :60 seconds~ Conditioning: With a partner*, complete 4 rounds each, for time: 20 Kettlebell Swings 20 Wall Ball Shots 250m Row One partner will be working at a […]

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CrossFit

Strength: ME High Bar Back Squat 5-5-3-3-3 Conditioning: 3 rounds, each for time: 10 Hang Power Cleans 15 Box Jump-overs 200m Sprint Rest 3:00 between rounds Post loads and times to comments.   We are going to have a FREE session for our CrossFit Kids class, this Saturday! Our Kids program accepts children ages 4-13. […]

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CrossFit

Strength: A1) Push-ups 4xME ~rest 1:00~ A2) Bent-over Row (barbell) 4×8-10 ~rest 1:00~ Conditioning: For time: 15 “Dirty Birds” 45 Double-unders 12 “Dirty Birds” 36 Double-unders 9 “Dirty Birds” 27 Double-unders * “Dirty Birds” will be explained in class (hint…we’ve done them before!) Post efforts and times to comments.  

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CrossFit

Strength: Spend 20 min. working on/building up to: 3 position Snatch* 1+1+1 *For technically proficient athletes, start at Position 1. For athletes learning technique, start at Position 3. Conditioning: For time: Run 400m 40 Kettlebell Snatch (20R/20L) 40 Overhead Alternating-Reverse Lunge (w/ barbell) 40 Kettlebell Swings Run 400m Post loads and times to comments.  

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CrossFit

**NO CROSSFIT KIDS CLASS TODAY** Strength/Skill: 2 Pos. Power Snatch 5×5* *Stay light-work on speed under the bar Conditioning: In teams of 2, complete the chipper: “Mega-Baseline” 2K row (sets of 250m each) 160 Air Squats 120 Sit Ups 80 Push Ups 40 Pull Ups Post efforts to comments.   Injury and Opportunity- CrossFit Journal […]

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CrossFit

Strength: A1) Power Clean 3-2-2-1-1-1 ~rest 1:00~ A2) DB Ext Rotation 4×8/8 ~rest 1:00~ Conditioning: 8 Minute AMRAP of the ladder: 2/2, 4/4, 6/6, 8/8, 10/10, 12/12 ect…. reps of: Shoulder Taps Cleans, #115/75(rx’d; catch in squat) Post loads and efforts to comments.   Trey and Rachel are pleased to announce the newest member of […]

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CrossFit

Skill: Spend 10 min working on OHS progressions Strength: 3 Sets A1) Farmers Carry 100 meters ~Rest :45-1:00~ A2) Supine Ring Row x 10-12 ~Rest :45-1:00~ A3) Waiters Walk 100 meters ~Rest :45-1:00~ Conditioning: Alternating Tabata: (6 intervals of each) Sit Ups Burpees

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