Friday, 9-20-19
15 Min to Complete:
3×10 KB North to South Plank each Side
3×10 Single arm Straight leg Sit Up
3×20 Wall Ball/ Slam Ball Partner Sit Up Throw
4 rds
400m Run
4-3-2-1 Rope Climbs 3:1
40 KBS 53/35
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Friday, 6-29-12
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From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Practice D/U’s & Hip Mobilty for Squats For Total Reps: Back Squat (250/183) (5 Minutes)…
Tuesday, 11-23-16
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Closed Thanksgiving. 9 and 10 am classes Friday only!! Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups
Friday, 9/2/11
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9-5-11 LABOR DAY. HOURS ARE AS FOLLOWS. TWO CLASSES 6AM – 7AM AND 7AM – 8AM SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM,…
Wedesday, 6-8-16
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Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
Wednesday, 6/1/11
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Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”
Thursday, 6-19-14
Byadmin
Strength/Skill -Clean Pull – EMOM (EMOM for 10 minutes: 4 Clean Pulls @ 85-95% 1RM + 3/5 Chest Slap Push Ups) For Time 7 Rounds: 3 Man Makers (25#/45#) 6 Pistols (each side)=12 alernating 9 KB Swings (53#/70#)