Tuesday 190205

January Goal Board Winner is…….LINDSEY G! The February goal board is up and ready for new goals to be listed. List one, two or three goals and for everyone you achieve you will be entered into a drawing for a Rogue Gift Card at the end of the month.  Dynamic Warm Up – Mobility Prepare […]

Read More

Monday 190204

Nutrition Challenge 800g Group on Saturday having fun with Cornhole and Cleans. Congrats to the winners who won some Starbucks Gift Cards!! See you all next week for week 3 of our Saturday Nutrition Group fun! Dynamic Warm Up – Mobility Prepare for.. A: Skill Toes 2 bar and scaled versions or how to achieve […]

Read More

Friday 190201

  The Open Is for Anyone The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you […]

Read More

Thursday 190131

Striking  at 6:15 Dynamic Warm Up – Mobility Prepare for.. WOD:“Triple Teamed” 17 min AMRAP of: P1 200m Run P2 Heavy Sled Push P3 Farmer carry up and down length of the green red/green Runner is the Pacer. As soon as they complete the 200m run they tag out the sled push, sled push tags […]

Read More

Wednesday 190130

Olympic lifting at 6:15 Dynamic Warm Up – Mobility Prepare for.. A: Strength Take 30 min, build to a heavy squat clean and jerk. B: WOD Complete as many rounds and reps as possible in 5 minutes of: Squat clean and Jerk 165lb / 110lb Scale: Squat clean and Jerk weight to maintain good mechanics […]

Read More

Tuesday 190129

Missing – Toyota key fob, last seen on Saturday at 6am or 7a class time on the cubbies on the west wall. Please check your bag to see if it may have dropped into your bag accidentally.  Dynamic Warm Up – Mobility Prepare for.. A: Skill Work: Pull Up Progression: Strict, Kipping, Butterfly & C2Bar.  […]

Read More

Monday 190128

Dynamic Warm Up – Mobility Prepare for.. A: Strength E2MO2M 3 thruster.  Build to a heavy 3 rep thruster. B: WOD 33-27-21-15-9-6 reps for time of: Row calories KB Thrusters Men use Red/Green or DB equivalent Women use Green/Blue equivalent Cool Down: Coaches choice

Read More

Friday 190125

Dynamic Warm Up – Mobility Prepare for.. WOD:  2 Rounds for time of: ( 15-18 minutes)  10 OHS 115/83  20 KB Swing Grn/Blu  30 Box Jumps 24/20  800 m Run  Scale: OHS 105-75/75-45  at least 5 rep Unbroken  KB Swing Blu/Yell  Box Jumps 20/18 18/12 Row 1K or AAB 2.5 miles    Team Cool down. […]

Read More

Thursday 190124

6:15 Striking smoke your bags class Dynamic Warm Up – Mobility Prepare for.. A: WOD 15 min of: Death By Slam Balls/15 meter run 40/30# EMOM you will add one slam ball and one 15 m sprint Continue to build up to as many as possible. once you’ve reached that threshold, stay there until the 15 […]

Read More

Wednesday 190123

Jump Ropes – If you have a jump rope hanging up, please take it home by Thursday so we can clean out any orphaned ropes. You can bring you ropes back on Monday! Olympic Lifting – 615p Dynamic Warm Up – Mobility Prepare for.. A: WOD CF Open 15.1 & 15.1a    Complete as many rounds and […]

Read More