Workout Of The Day

Friday, November 17th WOD

Workout for Fri., 11/17:

Warm Up!

WOD –

5 rounds

4 min AMRAP

5 thrusters

7 burpee box jump overs

Rest 2 mins

***men add 20 lbs after every round/ women add 10

Previous WODs

Wednesday, November 8th WOD

Workout for Wed., 11/8:

Warm Up!

Strength –

Push Press

build to 1rm strict press

Then 3×5 push press cycling 2 rm strict press

Then accumulate :90 in locked out position at 1rm strict press weight

WOD –

EMOM x 15

1- 10 ring dips

2- 1 legless rope climb or 2 rope climbs

3- 5 power cleans

Tuesday, November 7th WOD

Workout for Tue., 11/7:

Warm Up! 

Strength –

3 rounds rest as needed between rounds

15 one arm ring rows each arm

Max pull up bar hang

WOD –

4 RFT

20 pull ups

25 push ups

30 db snatch

35 ab mat sit ups

Monday, November 6th WOD – New Bootcamp Starts!

NEW Bootcamp class starts today (11/6) & our next Beginner CrossFit Course! Check out our new schedule–more classes, more open gym times, more options! No excuses!

Workout for Mon., 11/6:

Warm Up!

Strength –

5×10

back squat building

WOD –

2 rounds

5 min AMRAP

21 push press

15 box jump overs

9 Hang power snatch

Rest 3 mins

Friday, November 3rd WOD

Workout for Fri., 11/3:

Warm Up!

WOD –

Cash In = 1000m row

Then

3 rounds

21 kb clean and jerks

15 kb front rack squats

9 bar mus

then

Cash out = 50 burpees

Thursday, November 2nd WOD

Workout for Thu., 11/2:

Warm Up!

Strength –

1 RM strict press

WOD –

Move with a purpose.

Complete Stations

7×10 box jump for quality (30/24) land high. 

1 min rest

4 sets

10 ub dl (225/155)

Super set with max hspus.  2 min rest.

Wednesday, November 1st WOD

Workout for Wed., 11/1:

Warm Up!

WOD – 

EMOM x24

1- 15 T2b

2- 3 squat cleans @ 70-75%

3- 15 burpees over bar

4- rest

Tuesday, October 31st WOD – Happy Halloween!

Happy Halloween!

Workout for Tue., 10/31:

Warm Up!

Skill work –

Ring mu progression

Complete 15 low ring tuck turnovers/pause/dip

Then

Complete 15 mu kips.  Rings to hips

Then 5 ring mu attempts

-OR-

Strict pull-up progression

2×6 banded pull up

Then

3×3 banded pull up

Then 5×1 pull up negative

WOD –

12 min AMRAP

40 dus

20 goblet squats

10 c2b pull ups

Monday, October 30th WOD

Did you miss our FREE Bootcamp class?  No worries, we’ll be offering one more next Sunday, Nov. 5th at 9 am.  This class is for all fitness levels.  

Don’t forget – Nov. 9th is the kick-off date for our next Beginner CrossFit Course and our BRAND NEW Bootcamp course!  Contact us for more details. 

Workout for Mon., 10/30:

Warm Up!

Strength –

1 RM

back squat test

WOD –

3 rounds

15 thrusters

400 m run

15 thrusters

Rest 2 mins

Friday, October 27th WOD

Workout for Fri., 10/27:

Warm Up!

WOD –

2 RFT

40 push ups

60 mtn climbers

40 db snatches

60 mtns climbers

40 med ball cleans

60 mtn climbers

Optional work –

3 sets

100 m sled sprint

1 min ad sprint

Rest as needed

Thursday, October 26th WOD

Workout for Thu., 10/26:

Warm Up!

Strength –

6 x 16 kb front rack lunges

Between each set 20 v-ups

WOD –

3 rounds NFT

20 feet together squats

1 min chinese plank

8 bulgarian split squats each leg