Monday-160201

Warmup: 2 sets- 10 cal Airbike, 10 tspine rotation, 30 jump rope, 10 ankle stretch Conditioning: 5 minutes of max reps of Burpee Box Jump Overs, 24/20 5 minute rest 4 minutes of max reps of 10m Shuttle 4 minute rest 3 minutes of max reps of Power Clean, 155/105…

Saturday-160130

Today's Schedule: 830am Free Beginner Class 930am Group Class 1030-Noon Open Gym Warmup: 3 Rounds- 10 cal Airbike, 20 Jump Rope, 10 Banded Air Squats with 2 sec pause @ bottom, 30 second static hanging hold VTG Total Fitness Challenge Pre Test: 1 hour to complete -3RM Back Squat -1…

Friday-160129

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch warmup with Coach WL: Snatch-3x2, climbing - should not be TnG Conditioning- Teams of 2 complete AMRAP 20: 2-4-6-8-12*... Clean and Jerks, 205/155 (1 bar per team, reps are a total number for…

Thursday-160128

Warmup: 3 sets- 6 T-Pushups, 8 Band Pull Aparts, 10 Step Ups WL: Strict Press- 5 sets of 2, rest 2 min Conditioning Teams of 2 Complete (split the reps up anyhow) 50 Calorie Bike 50 Calorie Row 40 Calorie Bike 40 Calorie Row 30 Calorie Bike 30 Calorie Row…

Wednesday-160127

Warmup: 20 step lateral walk, 10 ankle stretch, 20 hip extensions, 10 T-Rotations, 20 wallballs with 2 sec pause @ bottom (12/10), Movement Prep with Coach Conditioning "The Admiral" 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 Mobility: -2 min couch stretch each side…

Tuesday-160126

Warmup: 2 sets- 5 yoga pushups, 7 suitcase deadlifts each side, 9 Cuban PVC Press, 11 cal Airbike Snatch Warmup with Coach WL: EMOM x 10 min-1 Snatch Conditioning 21-15-9: Dead Lift, 275/185 Strict Ring Dips Mobility: -2 min hip capsule external rotation each side -2 min lacrosse ball glutes…

Monday-160125

***We will be hitting "Cissy" today honor of Crossfit Combustion member Cissy Carrol. Donations can be made thorough the link in the picture above. Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes WOD: "Cissy"- 6 Rounds for time -9 Pullups -12 Thrusters…

Saturday-160123

***Weather Permitting we will be hitting "Cissy" today in honor of Crossfit Combustion member Cissy Carrol. We will begin at 930am and run as many heats as necessary to get everyone through. Donations can be made thorough the link in the picture above. Warmup: 500m row or 2 min Airbike,…