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…

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…

Tuesday-150127

Warmup: -20 step lateral walk -20 Russian swings- light -20 box jump step downs -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Power Clean+Push Jerk+Clean+Split Jerk- 10 min to work to max in complex Conditioning: -6 min AMRAP: 12 Toes to Bar,…

Monday- 150126

***Reminder- the final day to register for the #crazystrong for Keri fundraiser and competition is Jan. 31.  You can also donate to this great family even if you don't want to compete.  More info and registration links can be found here-  https://sites.google.com/site/crazystrongforkeri/ Warmup: -500m row or 2 min airbike -10…

Saturday-150124

***Reminder- we will have class at 830am today then the mobility seminar with Dr. Ben Howe from Benchmark Physical Therapy at 930am. Warmup: -20 step lateral walk -20 back extensions -20 glute bridges -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- empty barbell WL: Hi-Hang…

Friday-150123

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes, scapula pushups -Deadlift warmup with Coach-PVC WL: Deadlift 4x4 ascending each set, rest 2 min Conditioning: 7 min AMRAP -2 OHS (115/75) -2 Box Jumps (24/20) -4 OHS -4 Box Jumps -continue by 2 reps each…

Thursday-150122

Warmup: -3 sets- 5 hollow inch worms (3sec pause), 10 zombie walks,20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: EMOM x 10 min -Even Min: 30 sec ME Double Unders -Odd Min: 10 Weighted Sit-ups(45/35) Conditioning: For time -800m run -30 Burpee Box Jumps (24/20) -800m run Mobility:…
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