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Category Archive for: ‘Workout of the Day’

Tuesday 2.6.18

Tuesday 2.6.18 30 Push Jerks 135/95 45 Hang Cleans 60 Dead Lifts 14 Minute Time Cap – Note – No 6:15 PM Class Tuesday  

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Monday 2.5.18

Monday 2.5.18 3 x 5 back squat 95 % 15 minute amrap 400 m run 7/4 Strict or negative pull ups 6L/6R lunges 95/65

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 2.2.18

Friday 2.2.18 7 Minute AMRAP 30 Deadlifts 185/105 60 Wall Balls 20/14 90 Double Unders If time remains, bar muscle ups, strict pull ups, or ring rows  

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Thursday 2.1.18

Thursday 2.1.18 Teams of 3 30 Minute AMRAP 400 M Run 15 Box Jump Overs 24/20 30 Sit Ups – P1 Runs. P2 AMRAPs Box Jump Overs and Sit-ups. P3 Rests. Rotate at end of run  

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Wednesday 1.31.18

Wednesday 1.31.18 800M Run – 3 Rounds 12 Single Arm Push Press 50/35 15 Goblet Squat 50/35 10 Maneaters 45/35 – 800M Run  

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Tuesday 1.30.18

Tuesday 1.30.18 14 Minutes/Teams Of Two 40 Double Unders 8 Hang Cleans 135/85 10 Toes 2 Bar  

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Monday 1.29.18

Monday 1.29.18 Back Squat 5×5 @ 90% Then 4 Rounds Pull-Ups. 6/3 Strict or 5 Negative Plank – 1 minute weighted 8 Step ups – Heavy Hollow Hold on rings – accumulate 1 minute 8/12 Push Ups – Good Quality  

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 1.26.18

Friday 1.26.18 “Randy” 75 Power Snatch 75/55

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