Monthly Archives: December 2016

  New Years Schedule Friday- No 530 or 630 pm classes.  All other classes as scheduled Saturday- 10am only Monday- 12 noon only   Warm up 100 ft high knees 100 ft butt kicks 100 singles 15 front squats 45/35 … Continue reading →

  Warm up 3 rds 250m row 10 jump squats 10 push ups 5 inch worms WOD Strength Bench press 3-3-3-3-3 Metcon 3RFT 18 box jumps 15 deadlifts 185/115 12 hspu

  Warm up 400m run 2 rds 50 jumping jacks High knees – 100 ft Butt kicks – 100 ft Toy soldiers – 100 ft WOD Running intervals 600m run Rest 3 mins 200m run Rest 2 mins 500m run … Continue reading →

  Warm up 2 rounds 250m row 50 jumping jacks 50 ft bear crawl 15 air squats 15 pvc pass throughs WOD Strength Front squat 7×2 Start at 65% and climb is possible Metcon 18-15-12-9-6 power snatches 95/65 chest to … Continue reading →

One class on Monday at 12 noon!

FRIDAY-ONLY 2 CLASSES AT 10:00AM AND 12:00PM Saturday-10am WOD (no yoga) Monday – 12pm Only   CrossFit FMS WOD: 1.)  Warmp-up 400m run 2 rds 10 good mornings  45/35 10 front squats 10 push press 10 bar kips WOD:  12 … Continue reading →

Christmas Schedule Friday 12/23 – 10am and 12pm only Saturday 12/24- 10am only Monday 12/26- 12pm only   Warm up 3 rounds 250m row 25 jumping jacks 10 squat jumps 5 inch worms WOD Strength Deadlift 3-3-3-3-3 start at 70% … Continue reading →

Christmas Schedule Friday 12/23 – 10am and 12pm only Saturday 12/24- 10am only Monday 12/26- 12pm only     Warm up 2 rds 50 jumping jacks High knees – 100 ft Butt kicks – 100 ft Toy soldiers – 100 … Continue reading →

  Warm up 2 rounds 100 singles 50 ft bear crawl 25 squat jumps WOD Strength Back squat Start at 65% and climb is possible Metcon CF Games 14.1 AMRAP 10 30 double unders 15 power snatches 75/55

  Warm up 3 rds 250m row 30 jumping jacks 10 front squats 45/35 10 push press WOD Strength thruster 2-2-2-2-2 Metcon 3RFT 15 thrusters 95/65 15 kbs 53/35 15 ball slams 35/20