April 9th 2018 will mark a change in our group fitness class programming. We will be changing up the names a bit of our 3 programs. Unchanged will be the legendary track. The Former “Performance/RX program will become simply RX. The “Compete” program will become CrossFit. Legendary: You can read about this program here: Legendary!...Read More
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Kettlebell/Funtion: A.) 1 Mile Run Test Then 15 Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3). You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Perform/Rx A.) 1 Mile Run Test Then 15 min Double Under practice B.) Core...Read More
Coach Michael’s Personal Experience With the CrossFit Open… From an outsider’s perspective, it seems a lot like the NFL Playoffs- the talk, the craziness, the crowds. Maybe it’s a bit more like the NCAA March Madness tournament because, well, more competitors are invited to that. Probably, though, it’s most akin to a...Read More
Movement Warm-up Set 3 x Sets NFT 2 x <-> FAST Shuttle Run 1 x <-> FAST Backwards Run 10 x Medball Tosses (Over the pull-up bar) 10 x Medball Slams 10 x 1/2 GHD Sit-ups A. 4 x Sets UNBROKEN For time: 20 x Wallballs 20 x Kettlebell Swings 20 x Pull-ups...Read More
Kids classes at 6:30 PM! Movement Warm-up Set Junk Yard Dog Warm-up Clean Progressions A. 4 x 3 Squat Cleans /2 minute rest B. 4 x 2 Clean Pulls /1 minute rest (Go Heavy!) C. 3 x Rounds AFAP: 3 x Squat Clean + Thruster (Go Heavy) 30 x Double unders 10 x Toes...Read More
Movement Warm-up Set 3 x sets NFT: <-> x 1 Bear Crawl <-> x Burpee Broad Jumps 10 x Tuck Jumps 10 x Kettlebell Swings A. Karen AFAP: 150 x Wallballs 20lb/14lb 10 minute rest and then… B. 10 min AMRAP TGU (choose your weight) -Post results under comments Read More
