Wednesday’s WOD

Warm-up: (all classes get there 10 minutes before class): BootCamp: 20 minute AMRAP of: 12 Air Squats 12 Push-ups 12 Walking Lunges Run, 200 m   CrossFit: Strength & Skill: Weighted Sled Push 3 X  (10 minutes to work on) High Handles (there) Low Handles (back) *Those waiting or finished  work on D-U.   Conditioning: CrossFit Games 11.3 /  21-15-9 reps, for time of: Deadlift, 315/205 lbs Box Jump, 30/24 in   CoolDown: Tabata Right Side Plank Left Side Plank Plank Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 4 intervals each

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Tuesday’s WOD

Warm-up: (all classes get there 10 minutes before class): 2 rounds: 5 Pull-ups 10 Pu-ups 15 Air Squats   Conditioning: 10 Minute AMRAP of: 8 Burpees 25 Ab-Mat Sit-ups *Rest 2 min  10 Minute AMRAP of: 5 Toes-to-bars 10 Grasshoppers 15 Goblet Squats   Cool-down: Tabata Bike/Row Calories The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

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Monday’s WOD

Warm-up: (all classes get there 10 minutes before class): 1 Mile Bike   BootCamp: 17 Minute AMRAP: SandBag Run, 200 m 15 Box Jumps, 24/20 in 15 Wall Balls, 20/14 lbs   CrossFit: Strength: 10 Minutes to 5X1 Hang Clean + Jerk – work to a max single   Conditioning: 1) ME DU in 2:00 *Rest exactly 5:00 between 1 & 2. 2) 8:00 AMRAP of: 8 Muscle-ups or C2B Pullups 12 (alternating) Front Rack BB Step-ups 24/20″ @ 95//75/65# 24 Push Press 95/75/65#   CoolDown: Roxanne - Here’s how it works… Start  “Roxanne” by The Police Then do jumping

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Friday’s WOD

Friday's Schedule 9AM & 1PM Classes ONLY.   Warm-up(please show up 10 minutes early to complete): 2 Rounds of: 5 Pullups 10 Pushups 15 Air squats   BootCamp & CrossFit: Conditioning: For time: 25 Grasshoppers  (r+l=1 rep) 20 Pull-ups 50 Box Jump (20 In.)s 50 Double Unders 20 Ring Dips 30 Kettlebell Swings, 73/53 30 Sit-up (abmat)s 20 Hang Squat Cleans, 95/65# 3 Rope Climbs Intermediate - KBS 53/35# Hang Squat Clean 65/45# Beginner - Coaches will scale you to your athletic ability *BootCamp will change the lifting "clean" movement to goblet squats.

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Wednesday’s WOD

Warm-up(please show up 10 minutes early to complete):1 Mile bikeBootCamp:20 Minute AMRAP of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-upsCrossFit:Skill Work:Weighted Sled Push3 X (10 minutes to work on)High Handles (there)Low Handles (back)*Those waiting or finished work on DeadliftsStrength:Deadlift 5-5-5-5-5Conditioning:10 Minute AMRAP of:4 Handstand Push Ups 8 Kettlebell Swings, 70/53 lbs Knees to Elbow*Rest 2 Minutes10 Minute AMRAP of: 25 Burpees 15 Back Squats 45/33#

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