SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Bench Press Cycle Week 3 of 6 Warmup Sets: E1.5MOM for 5 Rounds 4 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets: E2.5MOM for 6 Rounds 4 Bench Press *Continue buildingContinue reading “Training May 6th – 12th”
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May 2018 Newsletter
Fundamentals We custom schedule both Fundamentals and Fast Track! Your friend that keeps promising to start next week just lost another excuse. Call, email, and send your friends our way. We schedule free intros throughout the week and pride ourselves on making everyone of any ability level feel comfortable and get started with CrossFit theContinue reading “May 2018 Newsletter”
Training April 29th – May 5th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Bench Press Cycle Week 2 of 6 Warmup Sets E1.5MOM for 5 Rounds 5 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 5 Bench Press *Continue buildingContinue reading “Training April 29th – May 5th”
Training April 22nd- 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Re-Test Handstand Pushups -then- Bench Press Cycle Week 1 of 6 Warmup Sets E1.5MOM for 5 Rounds 6 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 6Continue reading “Training April 22nd- 28th”
Training April 15th- 21st
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Strict Handstand Pushup Cycle Week 3 Day 1 -then- AMRAP 15 25 Situps 50 Double-unders 25 Back Squats + 1 Push Press @ 75/55# TUESDAY Strict Handstand Pushup Cycle Week 3 Day 2 -then- Test 1RM Bench Press (Bench Press Cycle starts next week!)Continue reading “Training April 15th- 21st”
April 2018 Newsletter
Fundamentals We schedule all Fundamentals and Fast Track as private lessons so they work with anyone’s schedule! These classes are great for beginners and for those wanting a refresher before jumping into group classes. Contact us today! Announcement It is already heating up around here! If you like cold bottled water, bring a case to share! UpcomingContinue reading “April 2018 Newsletter”
Training April 8th – 14th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Strict Handstand Pushup Cycle Week 2 Day 1 -then- AMRAP 15 50’ Handstand Walk 15 Burpees 30 Pistols, alternating TUESDAY ”Tama” For time: 800m Single-Arm Barbell Farmer’s Carry @ 45/35# 31 Toes to Bar 31 Pushups 31 Front Squats @ 95/65# 400m Single-Arm BarbellContinue reading “Training April 8th – 14th”
Training April 1st – 7th
SUNDAY Closed for Easter MONDAY Strict Handstand Pushup Cycle Week 1 Day 1 -then- AMRAP 20 160’ Walking Lunge 25 Wall Ball Shots @ 20/14# 3 Stone to Shoulder @ 173/115 TUESDAY Find a 1RM in the Complex: Power Clean + Push Jerk -then- “Grace” For time: 30 Power Clean and Push Jerks @ 135/95#Continue reading “Training April 1st – 7th”
Training March 25th – 31st
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Overhead Squat Week 6 of 6 Find a 1RM Overhead Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 OHS *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. -then- E2.5MOM for 3 Rounds 1 Overhead Squat -then-Continue reading “Training March 25th – 31st”
Weather Cancellation 3/19/2018
March 19, 2018 All evening classes cancelled (4 pm, 5:15 pm, and 6:30 pm) Due to the threat of tornadoes, large hail, and straight line winds we are cancelling classes tonight. Stay safe!