Saturday-150110

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: 6 min to est 1RM Snatch starting with an empty bar Conditioning: Open Wod 12.3, 18 min AMRAP -15 Box Jumps (24/20) -12 Push Press (115/75) -9 T2B Mobility:…

Friday-150109

Warmup: -500m row or 2 min air bike -20 box jump/step downs -10 each: 90/90, PVC passes, scapula push-ups WL: 5x5 deadlift ascending in weight each set to 5RM, rest 2 min Conditioning: 4 Rounds for working time -10 Alternating DB Snatch (50/35) -15 HSPU -Rest 1 min Mobility: -2…

Thursday-150108

Warmup: -3 sets: 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: -Double Under progressions then -10 min EMOM: -Even Min: 40 sec double unders - Odd Min: 30 sec hollow rock Conditioning: With a 15 min running clock,…

Wednesday-150107

Warmup: -20 step monster walk -20 Russian Swings -20 step lateral walk -40 jump rope -20 banded squats WL: 5x5 Back Squats ascending each set to 5RM, rest 2 min Conditioning: 21/15/9 reps for time -Thrusters (95/65) -C2B Pull-ups   Mobility: -2 min kb shoulder capsule mobilization each side -2…

Tuesday-150106

Warmup: -20 step lateral walk -20 back extensions -20 push-ups -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean+Jerk- 4x2+1@ 80%, rest 60 sec Conditioning: 8 min AMRAP -2 G2O (135/95), 2 T2B -4 G2O, 4 T2B -6 G2O, 6 T2B -8+8,…

Monday-150105

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: Snatch 4x2 @ 80% drop every rep, rest 60 sec Conditioning: 4 Rounds for time -400m run -10 Deadlifts (245/155) -5 Burpee Muscleups Mobility: -2 min box ankle stretch…

Saturday-150103

Interested in trying Crossfit? Come join us today at 830am for a FREE Workout! This is the perfect opportunity to come see our gym, meet our coaches, and get a great workout for FREE. Today is also the final day to register for the January On Ramp session for those…

Friday-140102

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: Establish 3RM Hang Snatch in 8 min Conditioning: 4 rounds for working time -25 cal air bike -7 thrusters (135/95) -Rest 2 min Mobility: -10 min squat test