Author Archive

Now Accepting Personal Training Clients

We are currently accepting PT clients! If you are interested in working on something specific, starting CrossFit for the first time, or are a seasoned vet needing some extra work, please check out the following list. Options for PT sessions include the following: Consultation $50 1 hour PT Session $75 5 PT Sessions $325 10 […]

1.7.18

Warm Up: EMOM 12 min Odd- 15/12 Cal Row Even- 12 Burpee WOD: 14 min ARAMP 10 DB Clean & Jerk 50/35 Right 20 DB Push Up 10 DB C & J Left 40 Barbell Step Up 20"/16" Cool Down: 50 Sit Up

1.7.18

Warm Up: EMOM 12 min Odd- 15/12 Cal Row Even- 12 Burpee WOD: 14 min ARAMP 10 DB Clean & Jerk 50/35 Right 20 DB Push Up 10 DB C & J Left 40 Barbell Step Up 20"/16" Cool Down: 50 Sit Up

1.5.19

warm up: 4×20 yard ladders  wod: 28 min amrap 400m row  10 burpee box jump  20 front lack lunges    cool down: 30 strict toes to bar 

1.3.19

SWOD: 8 min EMOM 3 Back Squats WOD: 15 rounds for time 1 wall climb 3 overhead squats 135/95 5 bar facing burpees  20 min cap Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.3.19

SWOD: 8 min EMOM 3 Back Squats WOD: 15 rounds for time 1 wall climb 3 overhead squats 135/95 5 bar facing burpees  20 min cap Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.2.19

SWOD: 10 min EMOM 3 squat cleans WOD: for time 10-1  Power Cleans 135/95 Ring Dips (scale to box)

1.2.19

SWOD: 10 min EMOM 3 squat cleans WOD: for time 10-1  Power Cleans 135/95 Ring Dips (scale to box)

12.28.18

warm up: odd: run to end of building  even: 5 burpee broad jumps    wod: 3,6,9,12,15,18,21…. 12 min amrap  shoulder to overhead 115/75 toes to bar    cool down: 5x 45 sec plank, 15 sec rest   

12.27.2018

Warm Up: 750 m Row 24 min EMOM: 1. 7 Clean & Jerks 155/105 2. 45 sec max Sit Ups (blue line) 3. 10 Front Squats 155/105 4. 45 sec Max Row Cool Down:  3x: 25 Flutter Kicks, 25 Sit ups