Thursday’s WOD – June 25th

Thursday's WOD - June 25th Skill/Mobility: Burgener /Mobility Conditioning: CAT ONE/TWO: Hero WOD "Abbate" / For Time: Run, 1 mile 21 Clean & Jerks, 155/110# Run, 800 m 21 Clean & Jerks, 155/110# Run, 1 mile CAT THREE: Abbate/ For Time: Run, 1 mile 21 Clean & Jerks, 115/75# Run, 800 m 21 Clean & Jerks, 115/75# Run, 1 mile CAT FOUR: Abbate/ For Time: Run, 800 M 15 Kettlebell Swings 35/18# Run, 400 M 15 Kettlebell Swings 35/18# Run, 800 M   U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th

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Friday’s WOD – June 19th

Friday's WOD - It's Friday friends! What a week it has been with so many strong lifts this week by all of you. The energy in the gym has been amazing! We cannot wait to see how many NEW PR's there will be in the next 8 week cycle! Keep showing up. Keep digging hard. Keep cheering on your friends. Keep up the great work!! Strength: Establish 1 RM on any missed lifts for this week *thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form

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Thursday’s WOD – June 18th

Thursday's WOD - Strength: Establish 1 RM on Power Snatch & Front Squat *thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.   Conditioning: CAT ONE: 10 Minute AMRAP: 200 M Medball Run 25/20# 20 Walking Lunges 45/35# 10 V Sit-ups   CAT TWO: 10 Minute AMRAP: 200 M Medball Run 20/14# 20 Walking Lunges 45/35# 10 V Sit-ups   CAT THREE: 10 Minute AMRAP: 200 M Medball Run 14/10# 20 Walking Lunges 35/25# 10 V Sit-ups

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Tuesday’s WOD – June 16th

Tuesday's WOD Strength: Establish 1 RM on Overhead Squats & Deadlifts *thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.    Conditioning: 10 Minute AMRAP: CAT ONE: 200 M Sandbag Run 10 Burpees 5 GHD's CAT TWO: 200 M Sandbag Run 10 Burpees 5 GHD's CAT THREE: 200 M KettleBell Run 10 Burpees 10 Ab-mat Sit-ups CAT FOUR: 200 M Run 10 Burpees 10 Ab-mat Sit-ups *Trainer will scale further if necessary.

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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 MUST KNOW your 1RM for the percentages for each lift. Either bring a notebook or you can purchase a Crossfit Uncensored Journal in the store for $20. Writing down your 1 RM and WOD times are crucial to your improvement as an athlete...How will you

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