Friday’s WOD – June 12th

Friday   Attention athletes: Next week we will be doing a 1 Rep Max every day as part of our strength. Please make sure you are there EACH DAY and that you have your journal to record your 1 RM for each movement. The following weeks will have strength included before each WOD and you Read More …

Monday’s WOD

Monday’s WOD March 16th Warm-up (all classes): Med Ball FUN! /Find a partner… 20 Wall Balls Passes (do a squat with the wall ball than passes to your partner on the way up) 20 Wall sit russian twists (or sitting on ground for beginners) 400 M Med Ball Run (pass to partner every 50 M) Read More …

Wednesday’s WOD

Warm-up (all classes): 50 Calorie Row BootCamp: 12 Minute AMRAP: 10 Front Rack KB Walking Lunges 53/35/26# (1 step = 1 rep) 10 Supine Ring Rows 10 WallBalls 20/14# CrossFit: Connectivity: Deep Couch Stretch 3×0:20 each leg Thoracic Spine Barbell Stretch 3×0:20 Strength Back Squat (based on 1RM squat): 1×3@85%, 3×2@90%, 1×3@85% *rest exactly 90 Read More …