Fitness A. Every 75 Secs for 5 Sets 6 – 8 x Deadlifts 10 x Alternating Stationary Lunges (weighted) B. AFAP 21 – 15 – 9 Goblet Squats Swings 5/5 x Kettlebell Rows – HEAVY after each round Performance A. Every 75 Secs for 5 Sets 3 x Clean&Jerks (Not TNG) B. Fran 21 –...Read More
Fitness A. 3 Sets 1/1 x TGU 10 x Strict Pull-ups 10 x Lateral Bounds B. w/a Partner 10 x 200M Row (You go I go) C. 3 Sets NFT 15 x Squats 15 x Push-ups 15 x Hollow Rocks Performance A. 3 x Clusters TNG Power Snatch 3-3-3 w/15 Sec Rest 2 Min Rest ...Read More
“Life After WLC” (Starting Out, Getting Fit, Finding Sanity and the 80/20 Approach to Staying Healthy for Life) We have some questions for you… What was your motivation for starting Crossfit? Why are you even contemplating eating better? Many of us have life changing moments… like turning 30. After this milestone, the...Read More
Fitness A. Close Grip Bench Press – 4 x 10 w/2 Min Rest B. 20 Min AMRAP 10 x Box Step-ups 15 x Swings 30 x Double-unders (2:1 Singles to Doubles) Performance A. Close Grip Bench Press – 4 x 10 w/2 Min Rest B. 20 Min AMRAP 10 x Burpees 15 x American Swings...Read More
Fitness A1. Back Squats – 5 x 6 w/4 Min Rest A2. Strict Chin-ups – 5 x 5 B. 3 Sets 7 x Deadlifts 2 Min Max Meter Row 2 Min Rest Performance A1. Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest A2. Strict Chin-ups – 10 x 5 B. 3 Sets ...Read More
Fitness A. Every 75 Secs for 5 Sets 10 x Heavy Swings 5 x Dips 10 x Squats B. 3 Sets AFAP 20 x Russian Swings 15 x Push-ups 10 x Burpees 2 Min Rest Performance A. Every 75 Secs for 5 Sets 3 x Snatches (Not TNG) B. 3 Sets AFAP 8 x...Read More
Whether you participated in the Whole Life Challenge or not, there comes a time that one wonders to themselves, is it really worth it? What is the challenge really about? What if I didn’t win any prizes? What if I tried to follow the challenge without signing up? What if I couldn’t finish the...Read More
Announcements No normal classes this Saturday due to the WLC starting at 9am. Fitness A. Every 75 Secs for 5 Sets 5 x Deadlifts 3/3 x Kettlebell Presses B. AFAP 500M Row 21 – 15 – 9 HR Push-ups Heavy Russian Swings 5 Min Rest 40 x Heavy Goblet Squats AFAP Performance A....Read More
