Wednesday’s WOD

News & Events

Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting.

Childcare is at:
9 AM Monday, Wednesday, and Friday.
5 PM Monday, Tuesday, and Thursday.

Please introduce yourself to new faces in the gym. We are family. Make them feel comfortable and at ease. CrossFit can be intimidating coming into.

Please make sure all children stay off the gym floor, and off on equipment. Rink, and the office are safe areas for the kids. Thank you.

Classes mobility start’s prompt at class time. Warm-up is to be done before if you arrive early. Please try to not be late.

*All workouts are scaled accordingly to the athletes specific athletic ability.

BootCamp #

Buy In:

6 Wall Climbs

Falkel/ 17 Minute AMRAP(scaled):

8 Handstand Push-ups

8 Box Jumps, 30/24 in

1 Rope Climb, 15 ft

Cash Out:

1 Minute L-Sit Hold

 

CrossFit & Advance #130809:

Warm-up:

The Official CrossFit Warm-up:
3 Rounds Of 10 Reps:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
PVC Overhead Squat
Sit-up
Back-extension
Pull-up
Dip

5 Rounds For Time:

21 Sumo Deadlift High-pulls, 95 lbs

21 Ring Dips

 

Olympic Lifting #131002:

Technique Training:

Squat Clean

Jerk