Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 9.22.17

Friday 9.22.17 CrossFit Team Series WOD 50 synchronized wall-ball shots 20/14 30 cleans, 135/95 50 synchronized wall-ball shots 20 cleans, 185/135 50 synchronized wall-ball shots 10 cleans, 225/155 Coaches will scale weights accordingly Time cap: 12 minutes

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Thursday 9.21.17

Thursday 9.21.17 Early classes tomorrow will feature yoga by Pam 5AM, 9AM, 12PM. No open gym during Yoga. Bring your own yoga mat, if you have one. We’ll schedule Pam for evening classes soon! Evening classes, 4:15, 5:15, and 6:15 will either be Lurong Challenge or a CrossFit team series workout.

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Wednesday 9.20.17

Wednesday 9.20.17 125 Double Unders 100 Squats 75 Kettlebell Swings 53/35 50 Step Ups 53/35 25 Pull Ups   Note: We will have the normal 5:15 PM and 6:15 PM classes, but no open gym after 5:30 PM Wednesday.    

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Tuesday 9.19.17

Tuesday 9.19.17 18 – 15 – 12 – 9 – 6 – 3 Thrusters 75/55 Toes 2 Bar  

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Monday 9.18.17

Monday 9.18.17 Clean EMOM 1 Power Clean – HEAVY 1 Squat Clean – HEAVY Notes 6AM Class M – W – F Thursday: All Classes, Yoga with Pam!    

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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 9.15.17

Friday 9.15.17 Running Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats 200 M Run Every 2 rounds of Cindy, run 200 M.

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Thursday 9.14.17

Thursday 9.14.17 Teams of Two 8 Total Rounds/4 Rounds Each Partner 400 M Run 12 Back Squats 185/125 One person runs while the other squats

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Wednesday 9.13.17

Wednesday 9.13.17 5 Rounds 30 Wall Balls 30 Sit Ups 30 Double Unders  

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Tuesday 9.12.17

Tuesday 9.12.17 14 Minute AMRAP 8 Deadlifts 135/95 6 Hang Cleans 4 Should To Overhead  

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