Monthly Archives: March 2017

  Warm up 3 rds 100m run 15 jump squats 10 toe touches w/trunk twist 10 btn push presses (snatch grip) 45/35 WOD Metcon 5 RFT 400M run 12 power snatches 95/65

  Warm up 3 rds 10 calories airdyne :20 couch stretch (each leg) 20 toe touches w/trunk twist 10 ohs 45/35 WOD Strength OHS (start at 70% and climb if possible) 3-3-3-3-3 Metcon AMRAP 7 10 power cleans 155/115 20 … Continue reading →

  Warm up 2 rds 100′ high knees :20 squat bottom hold 100′ butt kicks 20 push ups 100′ high knee skips 20 toe touches with trunk twist WOD Metcon 1k row 30 pull ups 60 air squats 30 burpees … Continue reading →

  Warm up 3 minutes airdyne or rower 3 rds 30 jumping jacks 20 toe touches w/trunk twist 20 band pull aparts 10 air squats WOD Strength 3 sets of max effort reps hang snatch @70% Metcon 40 wall balls … Continue reading →

  Warm up 500m row 3 rds 12 toe touches w/trunk twist 10 jump squats 10 pvc pass throughs 10 shoulder presses 45/35 WOD Strength 3 sets of ME (max effort) hang cleans @70% rest as needed in between sets … Continue reading →

Flex Mafia will be joining us for 17.5 and will have a table set up with all their newest tees and tanks! There will not be a 5:30pm CF class tomorrow.  Come support those participating in 17.5 starting at 6pm.  … Continue reading →

There will not be a 6:30pm CF class tomorrow.  Come join us and watch The CrossFit Games Open live announcement for 17.5 at 7pm   Warm up 2 rounds 100′ high knees 100′ toy soldiers 100′ high knee skips 100′ … Continue reading →

  Warm up 3 rds 100m run 10 walking lunges 10 toe touches w/trunk twist 10 air squats WOD Metcon 3 RFT 300m run 25 Russian kbs 53/35 300m run 15 goblet squats 53/35

  Warm up 2 mins- airdyne 2 rds 50 jumping jacks 20 toe touches w/trunk twist 10 pvc pass throughs 10 jump squats WOD Strength C&J 1-1-1-1-1-1-1 Metcon 3 RFT 15 calories- airdyne 30 air squats 15 power snatch 75/55 … Continue reading →

  Warm up 500m row 3 rds 50 singles 10 front squats 45/35 :20 squat bottom hold 10 push press WOD Metcon 50 double unders 12 clusters 115/75 12 bar hop burpees-lateral 50 double unders 10 clusters 115/75 10 bar hop … Continue reading →