Monday 1800514

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD 2 Rounds: 10 minutes or less to complete the following of: 18/15 Calorie Row or 21/18 Cal Bike 15 Thrusters, 95/65 12 C2Bar Pull-ups 5 Minute rest  2 Rounds:  10 minutes or less to complete the following of: 600m run 20 T2Bars 10 Deadlifts, 245/165 Team Cool down […]

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Friday 180511

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: 3:10’to Yuma  (32 minutes) 10 Min AMRAP of: P1-14/12 Cal Row P2- 6x Wall Ball + 6 x Alt DB Snatch 20/14 14/10 10/8 DB 50/35 40/25 30/15 **P2 keeps repeating until P1 completes Cal row – Switch. ** Have athletes start where they left off in rds 1 […]

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Thursday 180510

Playcare Area – If you bring your kids to our playcare area when there is not a playcare attendant, please clean up the area before you leave. As a reminder, NO food, drinks, clay, slime, etc… Thank you for helping us keep our Box clean and tidy! 6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. […]

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Wednesday 180509

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: The Chief 5 Rounds of 3 minute AMRAP:  1 min rest between rounds 3 Power cleans      RX 135/95  6 Push ups 9 Air squats Begin each mini AMRAP where you left off in the previous round. Score is total reps & rounds completed. Intermediate 115/75 Scale 95/65 75/45   Team […]

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Tuesday 180508

Dynamic Warm-Up – Mobility.  Prepare  for.. A.WOD: “Jack” Complete as many reps as possible in 20 minutes of: 10 Push press 10 Kettlebell swings 10 Box jumps RX Men: 115-lb. Presses, 1.5-pood KB swings, 24-in. Box RX Women: 80-lb. presses, 1-pood KB swings, 20-in. Box Scale Men: 95-lb. presses, 1.5-pood swings, 24-in. Box Women: 65-lb. presses, […]

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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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