July 4, 2017 Schedule

On Tuesday, July 4th our schedule will be adjusted to the following: 8:00am BootCamp (This class will be combined with the regular CrossFit class) 8:00am CrossFit Adults (Childcare will be provided during this class) 9:30am CrossFit Adults    These will...
WOD Tuesday 6/27/17

WOD Tuesday 6/27/17

Warm-up Coach’s choice WOD prep Prep the movements WOD 4 Full Tabatas (20 second of work/10 seconds of rest) 1 minute rest between each. Overhead alternating plate step forward lunges (45, 35) Ab-mat sit-ups Pull-ups Calorie bike *Score is total reps for all 4...

Childcare Schedule Change

Beginning the week of July 3rd the Childcare schedule will adjust to the schedule below.  MONDAYS 4:30pm 5:30pm WEDNESDAYS 4:30pm 5:30pm FRIDAYS 4:30pm 5:30pm SATURDAYS 8:30am...

Kids & Teens WOD 6/26/17

Warm-up Coach’s choice WOD prep Hang Power Clean WOD Teams of 2 AMRAP 10 5 Hang Power Cleans 5 Pushups Athletes will complete a full round, then switch. At the 11 minute mark 10 x 200 m sprints 5 each. Post WOD...
WOD Monday 6/26/17

WOD Monday 6/26/17

Warm-up Coach’s choice WOD prep Back Squat 20 minutes to build to a heavy 5. WOD Groot Ladder up by 2 AMRAP 8 2 Front Squats (155, 105) 2 Ring dips 4 4 6 6 8 8 and so on… *Scale load of front squats as needed. Options for ring dips. 1. Bands 2. Bars 3....

WOD Sunday 6/25/17

Warm-up Coach’s choice WOD prep 3 position power snatch. 15 minutes to work your way up to wod weight, heavier if capable. Position 1 pockets Position 2 above knee Position 3 from the floor WOD Crossfit Main Site 3 rounds for time of: 15/10 cal row 12 power...