Thursday-150205

Warmup: -3 sets: 5 Hollow Inch Worms, 10 Zombie Walks, 20 Mountain Climbers -10 PVC passes -10 Scapula Push-ups Skill: EMOM x 10 min -Even Min: 5 High Box Jumps -Odd Min: 30 sec Hollow Rock Conditioning: 12 min AMRAP -Row 20 calories -10 Push Jerks (135/95) Mobility: -2 min…

Wednesday-150204

Warmup: -20 step monster walk -10 ankle stretch each side -20 step lateral walk -20 glute bridges -20 banded squats WL: Back Squat- 70/3,75/3,80/3,85/3,90/1,85/3,93/1, rest 90 sec Conditioning: 30-20-10 reps for time -KB Swings (70/53) -C2B Pullups Mobility: -2 min box ankle stretch each side -2 min lacrosse ball plantar…

Tuesday-150203

Warmup: -20 step lateral walk -20 back extensions -20 box jump/step downs -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- Empty Barbell WL: Clean + FS + Power Jerk: 1+3+1: 10 min to work to max Conditioning: AMRAP in 3 min: 12 Box Jumps (24/20),…

Monday-150202

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes,scapula push-ups -Snatch warmup with Coach-PVC WL: 8 min to eat max complex of Power Snatch+ Hang Snatch 1+2 Conditioning: 8 min AMRAP -500m row -50 wallballs (20/14) -25 T2B -ME HSPU in remaining time -Rest 4…

Saturday-150131

Reminder: Today we have a FREE class at 830am. ┬áThis is the perfect opportunity for anyone interested in starting Crossfit to come see out gym, meet our coaches, and get a great workout for FREE. Today is also the last day to register for our February On Ramp session for…

Friday-150130

Warmup: -20 step lateral walk -20 Russian swings-light -20 box jump step downs -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- Empty Barbell WL: Clean 5 sets of 3 @ 70%, rest 60 sec Conditioning: 20 min AMRAP -30 OHS (95/65) -20 Bar Facing Burpees…

Thursday-150129

Warmup: -3 sets: 5 hollow inch worms,10 zombie walks,20 mountain climbers -10 pvc passes -10 scapula push-ups Skill: 4 Rounds -10 HSPU, 50 Double Unders, Rest 45 sec Conditioning: For time -1000m row, 800m run, 50 cal air bike *20 min time cap. Mobility: -2 min hip capsule external rotation…

Wednesday-150128

IMG_0542 Congrats to Brooke Mayo on her first of many Bar Muscleups!!! ***Special Attention, Schedule Change- Open Gym Hours for Sunday Feb. 1, 2015 will be from Noon-2pm instead of 2pm-4pm. Warmup: -20 step monster walk -20 glute bridges -20 step lateral walk -10 ankle stretch each side -20 banded…