Monday-190325

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Back Squat- 12 min to work to heavy set of 3 with 3 sec pause @ bottom10 min Amrap- 5 Strict Pullups, 10 Sandbag Squats (100/60) Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-190323

Today's Schedule: 8am Group Class Only Warmup: 2 min airbike or 500m Row WOD: In 25 min, find 1RM in 3 attempts at each lift -Deadlift -Bench Press -Overhead Squat Mobility: -5 min assault bike or row at conversational pace

Friday-190322

***Reminder- post open party tonight after the final heat!!! We strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm…

Thursday-190321

***Reminder- join us tonight at 7pm for the live announcement of Open Wod 19.5!!! Warmup: 30 cal row, then- movement prep with Coach Conditioning: 20 min alternating EMOM Odd-18/15 cal Row Even-40 sec Handstand Walk Practice Mobility: -2 min banded hamstring stretch -2 min door frame pec stretch

Wednesday-190320

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 8 min ascending Amrap- -3 Airbike calories, 3 T2B -6 Airbike calories, 6 T2B -9 Airbike calories, 9 T2B -12 Airbike calories, 12 T2B -etc, ascending as far as possible in 8 min Mobility: -2 min barbell quad smash -2…

Tuesday-190319

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Every 90 sec x 7 sets- 3 Overhead Squats, climbing 3 sets- 5 Stepups each side with KB' or DB's held in front rack- heaviest possible, Max Supine Ring Rows, rest 3 min Mobility: -2 min barbell trap…

Monday-190318

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 21-15-9 Reps of- Thrusters (95/65) Box Jumps (24/20) -Rest 5:00 12-9-6 Reps of Thrusters (135/95) Box Jumps (30/24) Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Post Open Party Signup!!!

Follow the link below to sign up and let us know how many people will be in your party so we can provide plenty of FREE Wings and Beer this Friday March 22 after the final heat of 19.5- http://www.signupgenius.com/go/409054fa8a629a5f94-crossfit

Saturday-190316

Today's Schedule: 7-8am Open Gym 8am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Front Squat- 5x3, climbing- rest 3 min 3 sets- 10 Seated DB Strict Press, 100 Foot DB Walking Lunge held at Farmers Carry, rest 3 min Mobility: -2 min lacrosse…

Friday-190315

**Reminder- we strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm classes today. We will begin running heats in…
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