Our next Fundamentals courses start Tuesday, May 3rd. The class will meet every Tuesday and Thursday, ending Thursday, May 26th. Classes are held at 7:30 PM. Click here to find out more about our Fundamentals course and how to get started with CrossFit. For a complete guide to getting started, click the “Get Started” button to theContinue reading “Next Fundamentals Course that has openings is May 3rd!!”
Author Archives: 256tech.net
Training April 10th – 16th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Pullup Cycle Week 3 Day 1 Overhead Squats Week 7 of 8 7 x 2 TUESDAY 12 minutes to find a 1 RM Front Squat -then- “Fran” 21-15-9 Thrusters @ 95/65# Pullups WEDNESDAY Pullup Cycle Week 3 Day 2 AMRAP 20 Run 400 m 18 GHD SitupsContinue reading “Training April 10th – 16th”
Supertotal Week 11
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Training April 3rd – 9th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Pullup Cycle Week 2 Day 1 Overhead Squats Week 6 of 8 10 x 3 *Add 3-7% to your 10 x 4 load from last week. TUESDAY “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Rest asContinue reading “Training April 3rd – 9th”
Supertotal Week 10
[google-drive-embed url=”https://docs.google.com/document/d/1PahGFtoL16S4idQRShQN3jaOZil4XDsW-olPhUX5axg/edit?usp=drivesdk” title=”Supertotal Week 10″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1PahGFtoL16S4idQRShQN3jaOZil4XDsW-olPhUX5axg/preview” title=”Supertotal Week 10″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”1000″ style=”embed”]
Training March 27th – April 2nd
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Pullup Cycle Week 1 Day 1 -then- Overhead Squats Week 5 of 8 10 x 4 Use the load you used for the 10 x 3 workout two weeks ago. TUESDAY 15 mins to find a 2RM Back Squat -then- 3RFT: 20 Kettlebell Swings @ 1.5/1.0 poodContinue reading “Training March 27th – April 2nd”
Supertotal Week 9
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Easter Holiday Schedule
The gym will be closed Easter Sunday.
Training March 20th – 26th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Overhead Squats Week 4 of 8 10 x 5 Load: Use the same load you used for the 10 x 4 squat workout two weeks ago. TUESDAY 12 min to work up to a heavy 2” Deficit Deadlift -then- Partner Workout AMRAP 15 P1: Row 15/12Continue reading “Training March 20th – 26th”
Supertotal Week 8 (Deload)
[google-drive-embed url=”https://docs.google.com/document/d/1GQixmu15S-ECfXLJnXiV2OSNtaRWXSRC5GtzjDQIHns/edit?usp=drivesdk” title=”Supertotal Week 8″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1GQixmu15S-ECfXLJnXiV2OSNtaRWXSRC5GtzjDQIHns/preview” title=”Supertotal Week 8″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”1000″ style=”embed”]