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)
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
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
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
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.
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
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
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
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
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
