Friday 2-9-18
“Tread Water” For Time Row 2000m 150 Double Unders 10 Rounds of “Cindy” “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats […]
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Thursday 2-8-18
For Thursday Stamina Squats are on the menu. Take note of a big change in today’s format. You will perform 1 Front Squat followed immediately by 3 Back Squats in the space of 90s. _____ Stamina Squats Every 90s x 6 1 Front Squat + 3 Back Squats Use 70-80% of your 1RM Front Squat […]
Wednesday 2-7-18
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone […]
Tuesday 2-6-18
Another push/pull couplet in an interval training day. Get after it today! _____ “Training Camp” AMRAP 3 24 Bar Over Burpee Max Power Cleans (115/80#) Rest 3 Minutes AMRAP 3 21 Bar Over Burpees Max Power Cleans (135/95#) Rest 3 Minutes AMRAP 3 18 Bar Over Burpees Max Power Cleans (155/105#) Rest 3 Minutes AMRAP […]
Monday 2-5-18
Today we’re going to have a quick two-parter. First, load up a heavy double on the Overhead Squat. After that we’re going to test 15.2. This combo of overhead push/squat followed by a pull movement is classic for a CrossFit couplet. _____ For Load Overhead Squat 2-2-2-2-2 _____ “15.2” Every 3 minutes for as long […]
Friday 2-2-18
This classic chipper from CompTrain will give you a taste of what’s to come. Big boy (and girl) pants on today! “Open Test” AMRAP 20 50 Wallballs (20/14#) 50 Double Unders 40 Box Jumps (24/20″) 40 Toes to Bar 30 C2B Pull Ups 30 Burpees 20 Power Cleans (145/100#) 20 Jerks (145/100#) 10 Power Snatch […]