Category

CrossFit
Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.   Fitness A.  Clean Progressions – (Pos 1, 2,...
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Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm Fitness A1.  Back Squats – 4 x 5   ...
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Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.   Fitness A.  10 Minutes to work up to...
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Fitness – Performance – Sport A.  Hero WOD – “Ship” 9 Rounds AFAP   7 x Squat Cleans @ 185lb/125lb  8 x Burpee Box Jumps @ 36inch/30inch  (Scale accordingly!) -Post results under comments    
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Fitness – Performance – Sport  A.  Open WOD 13.5  4 Min AMRAP  15 x Thrusters @ 100lb/65lb  Masters @ 65lb/45lb  15 x CTB Pull-ups, Masters women Jumping CTB  -4 Min bonus for every 90 reps completed.   C.  AFAP (Time permitting)  21 x Burpees  42 x Double-unders  15 x Burpees  30 x Double-unders  9 x...
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Fitness – Performance A.  15 Mins of Pull-up Progression   B1.  Strict Press – 3 x 10   B2.  Bent Rows – 3 x 10   B3.  Bulgarian Split Squats – 3 x 20 (R/L)   B4.  Banded Good Mornings – 3 x 20  C.  Death by 10M  1st Min <-> 1  2nd Min <->...
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Fitness A.  Clean Progressions (Pos, 1,2,3)  B.  20 Min AMRAP  200M Run/Row  15 x Swings  20 x Mountain Climbers  Performance  A.  5 Min Skill AMRAP  3 x Muscle Cleans  3 x Hang Cleans (Pos 1)  3 x Hang Cleans (Pos 2)  3 x Cleans  B.  Pause Cleans – 5 x 2 w/2 Min Rest  C....
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Fitness  A1.  Back Squats  – 4 x 5  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  15 x Wallballs  15 x Pull-ups/Ring rows  15 x Push-ups  1 Min Rest after each round  Performance  A1.  Back Squats – 2 x 5  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  9 x Thrusters...
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Fitness  A.  Snatch Progressions (Pos 1,2,3)  B.  10 Min AMRAP  30 x Double-unders or 90 Singles  15 x Squats  Performance  A.  5 Min Skill AMRAP  3 x Muscle Snatch  3 x OHS  3 x Snatch Balance  3 x Hang Snatch (Pos 2)  B.  Pause Snatch – 5 x 2 w/2 Min Rest  C.  10 Min...
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Fitness  A.  Front Squats – 3 x 10  B.  AFAP  500M Row  20 x Thrusters  30 x Kettlebell Swings  20 x Burpees  50 x Sit-ups  200 x Single-unders  Performance  A.  Front Squats – 3 x 5  B.  AFAP  500M Row  20 x Thrusters @ 95lb/65lb  40 x Swings @ 1.5 pood/ 1 pood  30 x...
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