Friday 140919



Yoga Saturday at 8a

Saturday 6a WOD class are Canceled.

 There WILL only be a 6a Oly Lifting class.
7 am WOD
8 am Yoga
9 am WOD

Open Gym Sunday from 12-2p, stop by for a WOD or to work on goats, your mobility or make up a WOD you missed during the week. 

Benchmark Friday’s are back! Every Friday we will be doing a benchmark WOD. Because of the importance/significance attached to these workouts, people often don’t want to scale them, and even if they do, it’s a mad dash to the finish. This is the wrong way to approach these benchmark workouts. You need to train appropriate to where you are in the development of your movement, conditioning, coordination, and mental ability, as well as your fitness and health level for any given day.

Four Steps to Success With CrossFit Benchmark Workouts:

  • Step 1: Check your ego at the door.
  • Step 2: Learn to scale properly.
  • Step 3: Know your appropriate intensity.
  • Step 4: Laugh next year this time when you have crazy results instead of injuries.

Don’t be a WOD picker!!! Embrace the Wall-Ball!

Dynamic Warm-Up-Mobility
Prepare for…

Strength- 3 x BB Bear complex find today’s heaviest weight you can make it all the way through with one rep of each movement
Power Clean
Front Squat
Push Press
Back Squat
Behind the neck Press

For time

150 Wall Balls


Competitors or athletes wanting to improve your Fitness level:

For time:
20 Strict HSPU
15 GHD Sit-Ups
15 Box Overs 24/20″
20 Kipping HSPU
15 GHD Sit-Ups
15 Box Overs
20 Deficit HSPU Kipping 8″
15 GHD Sit-Ups
15 Box Overs


Leave a Reply