Warm Up In 6:00 Complete 500M Row Then AMRAP 10 Scap Push-Up 20 Mountain Climbers 20 Glute Bridges with Plate on Hips -Then- 2 Rounds 5 Prone Swimmers 10 Plate Halo 10 Squats with a press out using a plate Hit mobility and review WOD Movements Mobility Pigeon Stretch Calf Stretch WOD E6MOM 500m Row […]
The Open is Back!! CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance. Open WOD 21.2 The Workout will be announced at games.crossfit.com at […]
Warm-up 1 Minute of Singles 1 Min of DB Muscle Snatch Right* 1 Minute of Around the Worlds 1 Minute Alternating Feet 1 Mion of DB Snatch Left 1 Minute of Pass Throughs in a Squat Bottom 1 Minute of Double Unders 1 Minute of OHS on coaches call 1 Min Flag Pole Stretch Mobility […]
Happy St. Patrick’s Day!! Warm-up 1 Minute Each Station No Rest -Russian Swings -Up and Over the KB Push Ups -Goblet Lunges -Burps -SA Bent Over Rows* *30s Each Side Mobility Shoulder Rolling Accessory 2 Rounds 30s Work:10s Rest & Rotate -Scap Push-ups -Alternating High Plank Shoulder Taps -Banded Pull-aparts -Banded Bent-Over Row U.S. Marine […]
Warm-up With a MB 2 Rounds 30s Each Station – Burpee on the MB Step Up -½ Kneeling Cross Chops R -½ Kneeling Cross Chops L – MB Hug Squat Jumps -Knee Tucks -Hamstring Curls -Rest Mobility Quad Rolling Quad Stretch Calf Stretch Strength EMOM15 1. Back Squat- 3 Reps 2. 5 Deficit Reverse Lunges* […]
Schedule Update We will not be running Murph on St Patrick’s Day this year. We are going to push to Memorial Day in hope that we will be able to get more people on the pull up structure at that time. We do still plan to run a Hero WOD – “Schmalls” – on Wednesday […]
Daylight Savings Today! Remember to set your clocks one hour ahead so you don’t miss class! Warm Up 7 Minutes of Jump Rope* *On Coaches Call drop and complete either 5 Burpees, 10 Push Ups or 15 Air Squats 10 Reps of Squat Therapy on the wall or with a barbell in the rack Strength […]
Schedule Update Daylight Savings is This Sunday – Don’t forget to set your clocks one hour ahead for Sunday’s Class! Warm-up 30/20 Calorie Bike Then 10 – 8 – 6 -BB Snatch High Pulls* -PVC or Barbell Sotts Press** -BB Roll Out *Round 1 – Pockets Round 2 – Top of Knee Round 3 – […]
The 2021 Crossfit Open is HERE!!! CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance. Read more about the open below and for more […]
The 2021 Crossfit Open is HERE!!! CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance. Read more about the open below and for more […]