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Monthly Archive for: ‘June, 2017’

Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. Get your workout in before it gets too hot!

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Friday 6.23.17

Friday 6.23.17 Teams of Three 25 Minute AMRAP 10 Pull-Ups 20 Goblet Squats 53/35 30 Double Unders One person works, one person rows, one person rests Score is reps + calories on rower

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Thursday 6.22.17

Thursday 6.22.17 No Oly Class This Week. Coach Holly will be back soon. Stay tuned… The CrossFit(ish) Total Jake’s variation on the original CrossFit Total from 2006 1 RM Front Squat 1 RM Push Press 1 RM Deadlift 3 Attempts at each lift. You can warm-up for each lift, but once you reach 80% of your 1 Rep, anything above …

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Wednesday 6.21.17

Wednesday 6.21.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams of Two 40 Cleans 135/95 40 Toes 2 Bar 200 M Carry with Loaded Bar 20 Cleans 20 Toes 2 Bar 200 M Carry with Loaded Bar 10 Cleans 10 Toes 2 Bar 200 M Carry with Loaded Bar

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Tuesday 6.20.17

Tuesday 6.20.17 400 M Run 50 – 40 – 30 – 20 – 10 Box Jump Overs Wall Balls 20/14 Run then 50s, Run then 40s, etc…

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Monday 6.19.17

Monday 6.19.17 Open Gym 11 – 12 Monday – Wednesday – Friday 1 Rep Max Back Squat If Time Tabata Push-Ups Sit-Ups Lunges Flutter Kicks

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Friday 6.16.17

Friday 6.16.17 Note: No Saturday Class This Weekend 4 Rounds 30 Double Unders 10 Dumbbell Hang Cleans 50/35 10 Step Ups (unweighted) 100 M Farmer’s Carry 1 minute rest

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Thursday 6.15.17

Thursday 6.15.17 No Oly Class This Week. Coach Holly will be back soon. Stay tuned… Teams of Two 20 Back Rack Lunges (5s) 135/85 40 Box Jump Overs (10s) 60 Sit-Ups (15s) 600 M Run 60 Sit-Ups (15s) 40 Box Jump Overs (10s) 20 Back Rack Lunges (5s) 135/85

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Wednesday 6.14.17

Wednesday 6.14.17 Open Gym 11 – 12 Monday – Wednesday – Friday Thruster Buster 100 Thrusters 75/55 Every minute, stop and do 5 burpees

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Tuesday 6.13.17

Tuesday 6.13.17 3 Rounds For Time 15 Deadlifts 135/95 10 Hang Cleans 5 Shoulder to Overhead 400 M Run Do two rounds of deadlifts, hang cleans, and shoulder to overhead, then run 400M. This equals one round. Repeat three times

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