Last Chance Workout
We just got sweatshirts in! They are made by Dickies and we are selling them for $60. I am always freezing and mine actually keeps me warm! Buy yours this week or add one to your Christmas list 🙂 Skills/Partner Work Agility Drills Band Runs Banded Bear Crawls WOD “Turkey Trimmer” 10 Rounds 5 Burpee […]
Holiday Hours
There will be no 6:30pm class this Wednesday night, and we are closed Thanksgiving Day. Otherwise, we are open regular hours! We hope to see everyone pre and post feast.
Mobilize
Foam rolling was discussed yesterday. Try to take the time to foam roll before class and stretch after class. Flexibility plays an integral roll in performance; make it a priority! WOD 1 10 Min AMRAP 30s Handstand Hold/Plank Hold 30s L-Sit/Hollow Hold 30s Chin Over Bar Hold/Dead Hang 30s Squat hold WOD 2 20 min […]
Christmas Cocktail
Save the Date! Friday, December 17th we are hosting a Christmas Cocktail at The Point on Hanover St. All members are welcome to bring significant others, friends, and family. Appetizers will be served from 8-10, and the party will go until closing. Cocktail attire is enouraged! We sent out an Evite last week. If you did not […]
Sunday Funday
Skills Pistols Double Unders WOD 5 Rounds 20 OH Walking Lunges (45/25) 30 Sit-ups 40 Double Unders **If you are still learning double unders you can scale to 20 repetitions, or count missed attempts, or substitute 200 singles. Remember, you will never get better at double unders without attepting them***
Teamwork
Strength Power Clean 3, 3, 3, 3, 3 WOD With a partner 4 rounds each of: 3 Thrusters (95, 65) 6 Burpees 9 box jumps (24, 20) 200m Run One partner completes a full round while the other rests. When the first athlete returns the partners tag off and the other athlete then completes a […]
Paleo Challenge
A lot of members have approached us about starting the Paleo Diet. The Paleo diet is very popular and effective amongst CrossFitters. If you want to become leaner, stronger, and faster the Paleo Diet is for you. You can learn all about Paleo on December 11th, at 11am. We will be giving a lecture on […]
Pull Hard
Skill Hollow Rock HSPU practice Row Technique Strength Back Squat 5, 5, 5 (strict sets) WOD 5 Rounds of Row 300m Max HSPUs Each row should be a max effort. You have 4 minutes for each round which should be about 2 minutes of work and 2 minutes of rest. L3 – Handstand Push Ups […]
And the Oly continues…
Skill Work Squat Clean & Jerk Double Unders Test Max Double Unders Strength Deadlift 5,5,5 (strict sets) WOD 30 Squat Clean & Jerks L3 (135,95) L2 (115,80) L1 (95, 65) Advanced (155,105)