Monday-190318

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 21-15-9 Reps of- Thrusters (95/65) Box Jumps (24/20) -Rest 5:00 12-9-6 Reps of Thrusters (135/95) Box Jumps (30/24) Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Post Open Party Signup!!!

Follow the link below to sign up and let us know how many people will be in your party so we can provide plenty of FREE Wings and Beer this Friday March 22 after the final heat of 19.5- http://www.signupgenius.com/go/409054fa8a629a5f94-crossfit

Saturday-190316

Today's Schedule: 7-8am Open Gym 8am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Front Squat- 5x3, climbing- rest 3 min 3 sets- 10 Seated DB Strict Press, 100 Foot DB Walking Lunge held at Farmers Carry, rest 3 min Mobility: -2 min lacrosse…

Friday-190315

**Reminder- we strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm classes today. We will begin running heats in…

Thursday-190314

***Reminder- join us tonight at 7pm tonight for the live announcement of Open Wod 19.4. Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 20 min amrap -25/20 cal airbike -50 Double Unders -3 wall walks Mobility: -2 min couch stretch -2 min barbell calf smash

Wednesday-190313

***There will be NO Open Gym from 9-11am today. The gym will close for the morning immediately following the 8am class. Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -400m Run -30 Burpee Bar Muscleups -400m Run Mobility: -2 min foam roll lats/t-spine…

Tuesday-190312

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Every 90 sec x 7 sets- 2 Snatches, climbing3 sets- 10 Supinated Grip Bent Over Row, 10 Bulgarian Split Squats each side with Dumbbells held at farmers carry- heaviest possible, rest 3 min Mobility: -2 min barbell trap…

Monday-190311

***Note- today's 515am session will be open gym time and NOT a group class. The gym will close at 615am and then re-open for the regularly scheduled 8am group class. Warmup: 30 cal row, then- movement prep with Coach Conditioning: 3 Rounds- 4 min on/4 min off -20 cal row…

Saturday-190309

*Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 5 Rounds -5 Back Squats, climbing -Max Legless Rope Climbs in 1 min -Rest 3 min between rounds Mobility: -2 min foam roll lats/t-spine -2 min barbell quad smash

Friday-190308

**Reminder- we strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm classes today. We will begin running heats in…