Saturday-150207
Anticipation. ***Reminder- all classes and open gym times are canceled today for the #crazystrong for Keri fundraiser. Doors open at 745am. Can't wait to see you all! #crazystrong for Keri Fundraiser Competition- With a 25 minute running clock complete the following: From 0:00 - 7:00 minutes WOD #1 For Time…
Friday-150206
***Special Attention, Schedule Change- There will be no Open Gym from 10-11am, and no 6pm class today. Warmup: -500m row or 2 min air bike -10 each: ankle stretch,inner thigh,90/90,pvc passes,scapula push-ups -Clean warmup with Coach- empty barbell WL: EMOM x 6 min- 5 front squats @ 65% of clean…
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),…
Special Announcements for February and Saturday Seminar Schedule
***There will be NO 6pm class on Friday Feb. 6. We will be setting up for the #crazystrong for Keri fundraiser, and we would love for any of you that are available to come help us get the gym ready. There will also be NO classes or open gym time…
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. This 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…