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Category Archive for: ‘Workout of the Day’

Monday 10.8.18

Monday 10.8.18 Back Squat 10 x 3 @ 80% Then 4 Rounds – Not For Time 40 Double Unders 20′ DB Lunge 50/35 10/7 Strict Pull Up Open Gym 6AM

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Free Saturday Class

FREE Saturday Class! Start your weekend with a CrossFit class. Saturday 10AM for CrossFitters of all levels—first-timers and regulars. Be ready to have fun!

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Friday 10.5.18

Friday 10.5.18 Teams of Two 30 Toes to Bar 40 Dumbbell Snatch 50/35 50 DB Box Step Overs 40 DB Snatch 30 Toes To Bar Open gym 6AM

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Thursday 10.4.18

Thursday 10.4.18 18 Minute EMOM 200 M Run 8 D-Ball Over Shoulder 20 Sit Ups

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Wednesday 10.3.18

Wednesday 10.3.18 “Liquid Cocaine” 5 Rounds 5 Clean and Jerks 135/95 10 Chest 2 Bar Pull Ups – Open Gym 6AM

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Tuesday 10.2.18

Tuesday 10.2.18 4 Min AMRAP 6 Deadlifts 205/145 6 Burpees Over Bar 4 Min Rest 4 Min AMRAP 6 Deadlifts 205/145 6 Burpees Over Bar

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Monday 10.1.18

Back Squat 3 x 10 @ 75% Then 3 Rounds 12/8 Push Ups 20 Flutter Kicks 5/5 Goblet Cossack Squat 3 Wall Walks

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Friday 9.28.18

Pushing Nancy 5 rounds 400M Run 15 Push Presses 115/75

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Thursday 9.27.18

15 Minute EMOM  6 Deadlifts 255/155 4 Negative Push Ups – 5 second count 20 Sit Ups

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Wednesday 9.26.18

14 Minute AMRAP 3 – 3 – 3 – 3 – 6 – 6 – 6… Squats Cleans/Power Cleans 135/95 25 – 25 – 25 – 25 – 40 – 40 … Double Unders The first 4 rounds do 3 squat cleans, then at round 5 switch to 6 power cleans. Double unders increase at round 5 as well.

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