Monday 180507

Dynamic Warm-Up – Mobility.  Prepare  for.. A.WOD: 3 rounds for time of: 400m run 8x Power snatch + Lunge in place Left then Right step lunges =1 rep 75/55 15 Dips ring or bar B.Strength – Skill 5 min EMOM of: 2x Weighted pull-ups Climb to today’s heaviest 2x pull-ups Team Cool down 100 Bumper plate […]

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Friday 180504

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: For time of:  (16 min cap) 100 Back squats  2 Bar Muscle ups every time you drop the bar RX 135/95 PLUS Bar Muscle Ups Scale: 115/75, 95/55 with 3 C2Bar or 3 pull ups/ring rows Cash Out: (6 minutes) Tuck balance 4 x 20/20 tuck knees to chest, arms […]

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Thursday 180503

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:  “Megan” 21, 15, 9 Burpees KB Swing (US CF) Double unders RX – Green/Blue ROMWOD: Saddle Eagle Yoga for Men – Eagle Pose Low Dragon (for ankles and calves) CrossFit Solus mobility The Low Dragon Saddle Saddle Pose Yoga Variations with José de Groot Pigeon […]

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Wednesday 180502

Playcare Help Needed – Tuesday at 9a and Friday at 10am. If you or anyone you know might be interested, let us know. For every hour you commit to sit, there is a discount for your membership.  Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:  2 Rounds of: (12 Minutes of work. 8 mins of recovery. = […]

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Tuesday 180501

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD: “Otis” Complete as many reps as possible in 22 minutes in Teams of 3  partner of like strength/skill for barbell purposes of: 1 Back squat, 1 shoulder press, 1 deadlift 2 Back squats, 2 shoulder presses, 2 deadlifts 3 Back squats, 3 shoulder presses, 3 deadlifts Etc… […]

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Monday 180430

Playcare Help Needed – Tuesday at 9a and Friday at 10am. If you or anyone you know might be interested, let us know. For every hour you commit to sit, there is a discount for your membership.  Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:  800m Run (11 minute time cap) (Bad weather 1k Row or […]

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Friday 180427

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:   For time (10 min cap) 800m run 60 Double unders / 90 singles 40 KB Cleans (total, NOT alternating)   B/Y, Y/O 20 Strict pull ups At the 15 minute mark: 2 Rounds for time of:(10 min cap) 400m run 30 Double unders / 45 singles 20 KB Cleans […]

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Thursday 180426

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD 4 RDS of 10 DB Bench Press (in 30 sec) Rest 30 sec 7 GHD Sit Ups (in 30 sec) Rest 30 sec RX – 55/40 2 min rest and transition 8 RDS of 30 sec on 30 off Max 50m sprints ROMWOD: Lacrosse Ball Foot […]

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Wednesday 180425

Oly class at 615p – Snatch Dynamic Warm-Up – Mobility Prepare  for.. A.Strength – Skill: 20 min E2MON 20 Sec for Cals Bike/Row Alternating 3 Hang Snatch, starting @ 50-60% of 1Rm Snatch, building B. WOD: 400m Run 22-16-10 1 Arm DB Thrusters * Lateral Burpee over DB 400m Run *Do all right side thrusters, then […]

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Tuesday 180424

Congratulations to the winners of the 2018 New Year, New You Nutrition Challenge: 1st Place goes to Bonnie Marcum 2nd Place goes to Bailey Carter Spirit Award goes to Crystal Webb. 1st place team winner is Jamie’s Team!!  Dynamic Warm-Up – Mobility Prepare  for.. A.Strength – Skill: 20 min E2MON 1st 2 minute 3x Deadlift. Build […]

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