Deadlift, take 90% of your 1RM, complete the following sets: 5@75%, 3@85%, 1+@95% For time: Kettlebell Swings x 30 (70/53) GHD SU x 30 Push Press x 30 (95/65) Goblet Squats x 30Read More
Press – use 90% of your 1RM complete the following sets: 5@75%, 3@85%, 1+@95% For time: 10 Power Cleans *(135/95lbs) 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs) 400 Meter Run 30 Wall Ball Shots 20 Pull-Ups 10 Power Cleans *If this is a fairly easy weight for you to roll through, go up 5-10lbs....Read More
Don’t forget! There are no classes at the gym today! Get out and do something, however! Here are some ideas! Exercise 1: Set your watch/app for 30 minutes. Jog/run 30 seconds, walk/job 30 seconds. If 30 seconds feels ok, do it in 1 minute intervals. Note your distance and compare in the future. Exercise 2:...Read More
There will be no classes today or tomorrow, Saturday, February 25. Here is a workout you can do at home! Warm up: High kicks x 20 (walking) Cossack Squats x 10 leading with the right leg, then 10 leading with left leg Knee hugs x 20 Squats x 20 with 5 second eccentric and 2...Read More
The CrossFit Open starts tonight!! The workout will be released and announced this evening so go to https://games.crossfit.com and watch and see what you’ll be in store for on Monday!! We will not have class on Friday, February 24th or Saturday, February 25th as the entire staff will be out of town for a seminar. We will do...Read More
Deadlift use 90% of your 1RM and complete the following sets: 3@70%, 3@80%, 3+@90% Become more efficient with your rowing. Concept 2 Rowing Technique (click link) Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 15/10 Calories on the rower Minute 2 – 15 Kettlebell Swings 53/35 Minute 3 –...Read More
Today’s workout is a quick little 7 minute burner so before the workout lets spend some time practicing our Power Snatches and double unders. Power Snatches x 10 Double Unders x 30 AMRAP 7 minutesRead More
The CrossFit Open starts in 4 days!! The workout will be released and announced Thursday evening so go to https://games.crossfit.com and watch! We will not have class on Friday, February 24th or Saturday, February 25th as the entire staff will be out of town for a seminar. We will do 17.1 as our programming on Monday,...Read More
Bring a friend, workout for free today, like all Saturdays! Today, we will do the hero workout: “The Seven” Seven rounds for time of: 7 Handstand push-ups 135/95 pound Thruster, 7 reps 7 Knees to elbows 245/165 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 70/53 7 Pull-ups As always, all movements and weights are...Read More
