Adjusted Holiday Schedule 12/24, 12/31 & 1/1
The class schedule will be adjusted on the following dates: Tuesday, 12/24 7:30am Adult CrossFit 9:00am Adult CrossFit 10:30am Adult CrossFit 12:00pm Adult CrossFit No kids class Wednesday, 12/25 CLOSED Tuesday, 12/31 7:30am Adult CrossFit 9:00am Adult CrossFit...
Register for the CrossFit Opens!
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by...
WOD Friday Teens 8/30/19
Warm-Up Coach's choice WOD prep Trap bar deadlifts. Build to a perfect 5 reps 5 sets on the 3 minutes WOD AMRAP 10 5 calorie ski erg 5 slam balls 5 Burpees Post WOD: Agile 8
WOD Monday Kids 5 to 7 8/5/19
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep KB Deadlift practice WOD 5 Air Squats 6 Donkey Kicks 2 Pistols Each Side Post WOD: Game: Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor...
WOD Kids & Teens Monday 8/5/19
Warm-Up: Coach's choice WOD prep: 5,5,3,3,2,2 Seated Dumbbell Shoulder Press. Build to a perfect 2. Rest 2 minutes between sets. WOD: AMRAP 10 10 Burpees 10 DB weighted box step-ups 100m run (Around the parking lot) Post WOD: Game coaches choice...
WOD Kids Thursday 8/1/19
Warm-Up: Coach's choice Pre WOD Back squat or front squat Climb to a perfect 4 4,4,4,4 (4 sets) *Rest 2 minutes between sets. WOD Prep: Kettlebell swing & Goblet thrusters WOD: Teams of 2. Athlete complete full rounds while the other rests. AMRAP 15...
WOD Kids & Teens 7/31/19
Warm-Up: Coach's choice Pre WOD Back squat or front squat Climb to a perfect 4 4,4,4,4 (4 sets) *Rest 2 minutes between sets. WOD Prep: Kettlebell swing & Goblet thrusters WOD: Teams of 2. Athlete complete full rounds while the other rests. AMRAP 15...
WOD Kids & Teens Monday 7/29/19
Warm-Up Coach's choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. Climb to a perfect 3. 3,3,3,3 (4 sets) *Rest 2 minutes between sets WOD: 21-15-9 reps of: KB deadlifts Box jumps *Every minute on the minute: 5 burpees Kids 8-10 15-12-9 reps...
WOD Kids & Teens Monday 7/22/19
Warm-Up Coach's choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. Climb to a perfect 4 4,4,4,4,4 (5 sets) *Rest 2 minutes between sets WOD 21-15-9 Air squats Russian Kettlebell swings Post WOD: Game or mobility, coach's choice.
WOD Kids & Teens Monday 7/15/19
Warm-Up 10 Squats 10m Forward Rolls 10 Sit Ups 10m Walking lunges 10 Push Ups 10m Bear Crawl 10 Tuck Jumps 10m Hurdle Over step, Hurdle Under Step WOD prep Choose your squat Back or front squat. Build to a perfect 5 reps WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar...
