Friday we will have an adjustment in our schedule so I can have a procedure for my back. I apologize for any inconveniences. We WILL have a 5 a.m., 6 a.m. and 5:30 p.m. We will cancel 7 a.m., 9 a.m. noon and CFK. We will be closed for Labor Day! Enjoy your long weekend...Read More
Friday we will have an adjustment in our schedule so I can have a procedure for my back. I apologize for any inconveniences. We WILL have a 5 a.m., 6 a.m. and 5:30 p.m. We will cancel 7 a.m., 9 a.m. noon and CFK. We will be closed for Labor Day! Enjoy your long weekend...Read More
StrengthSnatch BalanceWork on that 3rd pull! 3 rep sets for 15 – 20 minutes of work Met Con5 Rounds:15 KB Swings (53/35)Then, 2 Rounds:5 Burpees,5 Kipping Pull-upsRead More
StrengthBack SquatCheck your numbers from 8/11, if you completed all the sets with good form, increase weight by 5-10# and proceed with 10, 10, 8-10 reps. This is the last week for 10 rep sets!! Met ConAMRAP – 16Cleans (50% of your front squat max)Wall Balls 20/14T2B3-6-9-12; 3-6-9-12; Con’t repeating rep sequenceRead More
StrengthPush Press Visit your numbers from 7/24. If you were able to complete all of your reps in each set, add 5-10# to each set. Complete 3 sets: 10, 10, 8-10 reps.Check your push press weights against your last press weight. Ideally you should be moving 30% more than your press weight. Met Con Partner WOD: 3...Read More
StrengthDeadliftCheck your numbers from 8/14, make sure you’ve hit your sets before moving on. Add 5-10# for each set of 10, 10, 8-10. Met ConFrom the Delta Throwdown taking place on Labor Day:100 Wall Ball 20/14 Scaled Division 14//10100 Alternating KB Snatch* 53/35 Scaled Division 35/25 Cash Out (if time allows)EMOM – 6 minutes10...Read More
All classes will go as scheduled. No cancellations. StrengthCleans5 x 3 (lets not rush that first pull!) Met Con 4 Rounds:10 HSPU10 Back Squats (155/115)Read More
There will be no CrossFit Kids class tonight, Wednesday, 8/20. We will have 5:30 and 6:30 classes as normal. Thanks for your patience. All classes should run as normal tomorrow and Friday, but please check back for updates. Thank you, AngieRead More
Class schedule tomorrow: 5, 6 & 7 AM will go on as scheduled. 9 AM & Noon classes are cancelled. The afternoon classes will be determined by 1 PM tomorrow. Check here or on Facebook for an update on the afternoon classes around 1. Sorry for any inconvenience with the classes. Strength: BB Row –...Read More
Strength: Press Check #s from 7/31. Add 5-10# Lift: 10, 10, 8-10 Met Con – Partner Delta Throw Down WOD Deadlift Burpee Box Jump Overs 21-15-9 Partner holds two KBs in rack position (55/35)Read More
