Wednesday 190220

Fridays wod theme is DC vs Marvel support your favorite superhero … Prizes will be given out for best costumes. Feb. 21 kicks off five weeks of Open workouts. Get signed up to test your fitness and don’t miss out! There are RX and Scaled options. It is 5 weeks of community, PR’s, and FUN! […]

Read More

Tuesday 190219

The setup before the storm…. Dynamic Warm Up – Mobility Prepare for.. A:WOD For time…. 55 Hang Power Cleans 55 wall-ball shots 55-calorie row 55 handstand push-ups Men Hang Power Cleans 135 lb. and throw 20-lb. ball to 10-ft. target Women Hang Power Cleans 95 lb. and throw 14-lb. ball to 9-ft. target. Scaled 115/75, […]

Read More

Monday 190218

Dynamic Warm Up – Mobility Prepare for.. A: Strength:  Front squat 5×3 work to a heavy  3 In Between sets work on Handstand walk or the progression to a handstand walk B: WOD    (“Go unbroken on strengths, fight through and work on weaknesses.”) 15 Front Squat  135/115  15 Pistols 9 Front Squat 135/115  9 Pistols […]

Read More

Friday 190215

Dynamic Warm Up – Mobility Prepare for.. A:Strength.  Clean & Jerk 18  Minutes to work to a heavy Clean & Jerk.  Not a one rep max, 70 – 80% of 1 rep max. In Between sets warm up toes to bar and spend time on bike, at least 3 rds of all out sprint for […]

Read More

Thursday 190214

Feb. 21 kicks off five weeks of Open workouts. Get signed up to test your fitness. There are RX and Scaled options. It is 5 weeks of community, PR’s, and FUN! Don’t miss out. Register at https://games.crossfit.com/ Striking class @ 6:15pm Dynamic Warm Up – Mobility Prepare for..   A: WOD “Two Of Hearts” Partner […]

Read More

Wednesday 190213

Feb. 21 kicks off five weeks of Open workouts. Get signed up to test your fitness. There are RX and Scaled options. It is 5 weeks of community, PR’s, and FUN! Don’t miss out. Register at https://games.crossfit.com/ Olympic lifting class @ 6:15pm Dynamic Warm Up – Mobility Prepare for.. A: Skill Build up to a […]

Read More

Tuesday 180212

Nicole Carter putting functional fitness to the TEST!! Dynamic Warm Up – Mobility Prepare for.. A: Strength: OHS – Build up to a 3 rep max B: WOD 3 rounds for time of: 10 Overhead reverse walking lunge 10 Bar facing burpees 10 Bar Hang Power Cleans 115/95, 95/75, 75/55 10 Overhead reverse walking lunge […]

Read More

Monday 190211

Dynamic Warm Up – Mobility Prepare for.. A:Skill Handstand Push Ups B: WOD For time: 10 Rounds of 9 HSPU 50 Double Unders 20/20/20/ Shuttle Run Cool Down 5 min 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat […]

Read More

Friday 190208

Judges Course is available to anyone who wants to understand the standards for the CrossFit Open and become a registered online judge for this years CF Open. For $10 you can take the online course and be confident when you give out NO Reps!! You can access and pay for the course here  https://oc.crossfit.com/  When you […]

Read More

Thursday 190207

Judges Course is available to anyone who wants to understand the standards for the CrossFit Open and become a registered online judge for this years CF Open. For $10 you can take the online course and be confident when you give out NO Reps!! You can access and pay for the course here  https://oc.crossfit.com/  When you […]

Read More