SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Week 5 Warmup E1.5MOM for 5 Rounds 4 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 3 Rounds 4 Back Squats *Continue building load for 3 moreContinue reading “Training November 12th – 18th”
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Training November 5th – 11th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Week 4 Warmup E1.5MOM for 5 Rounds 5 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 5 Back Squats *Continue building load for 2 more roundsContinue reading “Training November 5th – 11th”
November Newsletter
Fundamentals Schedule Fundamentals and Fast Track with a personal trainer according to your schedule! We are getting closer and closer to the holiday season and that dreaded holiday weight gain. CrossFit is a great way to stay fit during this season of feast. Both of our intro courses are designed for that new athlete who wants toContinue reading “November Newsletter”
Training October 29th – November 4th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s choice WOD MONDAY Back Squat Cycle Week 3 Warmup E1.5MOM for 5 Rounds 6 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 6 Back Squats *Continue building load for 2 moreContinue reading “Training October 29th – November 4th”
Training October 22nd – 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 2 Warmup E1.5MOM for 5 Rounds 7 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 7 Back Squats *Continue building load for 2 moreContinue reading “Training October 22nd – 28th”
Training October 15th – 21st
SUNDAY Sunday Fun Day 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 1 Warmup E1.5MOM for 5 Rounds 8 Back Squats *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. Intensity E2.5MOM for 2 Rounds 8 Back Squats *Continue building loadContinue reading “Training October 15th – 21st”
October Newsletter
Fundamentals Schedule Fundamentals and Fast Track with a personal trainer according to your schedule! We are getting closer and closer to the holiday season and that dreaded holiday weight gain. CrossFit is a great way to stay fit during this season of feast. Both of our intro courses are designed for that new athlete who wants toContinue reading “October Newsletter”
Training October 8th – 14th
SUNDAY Sunday Fun Day 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY “Blackbeard” Teams of 3 Pirates Spend 1 Minute at Each Station Before Rotating Station 1: Row the Boat for Calories Station 2: Canon Ball Swings @ 53/35 lbs Station 3: Cannon Ball Shots @ 20/14 lbs (10’/9’ target) Station 4: RopeContinue reading “Training October 8th – 14th”
Training October 1st – 7th
SUNDAY Sunday Fun Day! 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Warmup: 400m Run 10 Kettlebell Snatches Right @ 53/35# 400m Run 10 Kettlebell Snatches Left 400m Run -then- “Snatch ‘n’ Grab” 8 Sprint Rounds: -5 Kettlebell Snatches @ 53/35# -Place Kettlebell Upright in Marked Area on Ground -Turn Around -50yd SprintContinue reading “Training October 1st – 7th”
Training September 24th – 30th
SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY Mock Weightlifting Meet at 5:15 PM! Fall Sprint Week 2 Run 12 minutes -then- 9 x 60 yd Sprint TUESDAY Find a 5RM Bench Press -then- Tag Team WOD “Nasty Boys” AMRAP 20 5 Bench Presses @ 205/115# 8 Sandbag Hang Cleans @ 95/65# PartnerContinue reading “Training September 24th – 30th”