1.11.19

Warm up: Rowling 8 min

WOD: Open Prep "DISTANCE"

16.1, 17.2 or 18.4

Cool Down: 3-5 Rounds

15 V ups

30 Sit ups

45 Flutter kicks (2 Count)

1.10.19

Warm Up: Shoulders Prep

SWOD: 16 min EMOM

Odd- 2 Squat Snatches

Even- Run (End of Building)

WOD: 7 min AMRAP

3,6,9,12,15…

Thruster 95/65

Toes to Bar

Cool Down: Wall Stretch x 1 min Each

 

1.9.19

Warm Up:  HS Hold and Skill Work

WOD: EMOM 24 min

1. 10 S2OH

2. Max Over Under 45 Sec

3. 5-10 HSPU

4. Max Burpee 6"

Cool Down:  3 Sets

30 Speed Skaters

10 Good Mornings

 

1.8.19

Happy Birthday Maddie & Damian!

Warm up: Ladders

WOD: For Time:

23 Cal Airdyne

then

5 Rounds @ 135/95

4 Rounds @ 155/105

3 Rounds @ 185/135

2 Rounds @ 225/155

1 Rounds @ 245/165

1 Squat Clean 

6 Pull ups

Then

23 Cal Airdyne

Cool Down: 30 Strict Toes 2 Bar

Skill Sessions to begin Jan 16th

We will begin our skill sessions this coming Wednesday January 16th.  These will be 45 minute session with a focus on one specific skill. If you feel you need work on that skill please join us!  

Price: $10 members $20 non-members

January 16th-  Rowing 

Have you ever wondered how you can make rowing not hurt quite so much?  Here is your chance.  Things we will focus on are efficiency of the stroke, reading the monitor, stroke rate and technique.  Sign up at the front desk if you are interested.

 

 

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 PT Sessions $500
  • Custom Programming and 1 PT session $200/month

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