Monthly Archives: June 2016

Monday July 4th- 10 a.m. Class only Saturday July 2nd – 9 a.m. Yoga and 10 a.m. WOD   CrossFit FMS WOD: 1.)  Warm-up 400m run 2 rounds 30 singles 10 squat jumps 10 bar kips 10 push ups   … Continue reading →

 CrossFit FMS WOD: 1.)  Warm-up 3rds 25 jumping jacks 10 good mornings 45/35 6 btn presses 6 ohs WOD:  Snatch push press + balance 3X 2+2 @65% Snatch (low hang)  10×1 @70% then For time 50 calorie row 50 push … Continue reading →

New t-shirts and tank tops, more info and presale sheet will be at the front desk.  CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 10 push ups 10 good mornings 6 inch worms into up/down dog WOD:  Bench press 3×3 … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 2 minutes airdyne 2rds 25 jumping jacks 10 good mornings 10 btn presses 10 squats WOD:  Cleans 3X@45%      3X@55%   2X@65% Then EMOM 10- 1 rep @80% METCON: 3RFT 25 wall … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 250m row 10 front squats 10 shoulder presses 10 push ups   WOD:  3 x strict pull ups @ 9-12 reps then 3 rounds of AMRAP 4 3 bar muscle ups 6 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 400m run 2 rounds 30 jumping jacks 10 squat jumps 10 push ups 10 bar kips   WOD:  4 RFT 15 kbs 53/35 12 toes to bar 9 hspu 6 hang power cleans 155/115 … Continue reading →

 CrossFit FMS WOD: 1.)  Warm-up 2 minutes airdyne 3rds 25 jumping jacks 10 good mornings 45/35 6 btn presses 6 ohs WOD:  Overhead squat + snatch balance 3X 2+1 @65% Snatch (power position)  8×1 @60% then EMOM 10 Odd-12/8 calories … Continue reading →

 CrossFit FMS WOD: 1.)  Warm-up 3rds 40ft bear crawl 10 squat jumps 8 push ups 6 inch worms into up/down dog WOD:  Bench press 3×3 @ 85% of 1RM and 2×6 @75% then 3 RFT 12 deadlifts 275/155 18 box … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 2rds 200m run 25 jumping jacks 8 front squats 8 bar kips WOD:  Cleans 3X@45%      3X@55%   3X@65% Then EMOM 10- 1 rep @75% METCON: AMRAP 10 200m run 12 kb/db … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 250m row 10 good mornings 45/35 10 shoulder presses 10 squat jumps   WOD:  4 RFT 12 sdhp 115/85 12 push jerks 12 back squats