Workout of the Day

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

Wednesday 9.6.17

Wednesday 9.6.17 Teams of Two 50 Cal Row 10 Thrusters 95/65 10 Pull-Ups 30 Cal Row 15 Thrusters 95/65 15 Pull-Ups 20 Cal Row 20 Thrusters 95/65 20 Pull-Ups Each person completes all reps. Partner 1 starts then partner 2 follows. Partner 2 can’t pass partner 1. Parter 2 must wait for partner 1 to complete a movement before starting …

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Tuesday 9.5.17

Tuesday 9.5.17 3 x 10 Back Squat @ 70% + 3 x 6 Push Press Heavy Then Tabata Lunges – Plate overhead 35/45 Press – Plate 35/45 Air Squats Sit-Ups  

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Friday 9.1.17

Friday 9.1.17 Open Gym 11 – 12 Monday – Wednesday – Friday 21 – 15 – 9 Squat Clean to Thruster 95/65 CTB Pull-Ups

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Thursday 8.31.17

Thursday 8.31.17 Rowing Interval Work 5 Sets 30 Seconds Work, 2:30 Rest 5 Minute Rest 5 Sets 30 Seconds Work, 2:30 Rest Score is Total Calories

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Wednesday 8.30.17

Wednesday 8.30.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams of Two 40 Double Unders 8 Deadlifts 225/155 10 Push Ups If you start a movement, you finish it.

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Tuesday 8.29.17

Tuesday 8.29.17 18 Minute AMRAP 15 Box Jump 24/20 12 Push Press 115/75 9 Toes To Bar  

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Monday 8.28.17

Monday 8.28.17 Open Gym 11 – 12 Monday – Wednesday – Friday 8 Rounds 4 Front Squats 165/115 – HEAVY 8 Burpees

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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 8.25.17

Friday 8.25.17 Open Gym 11 – 12 Monday – Wednesday – Friday 4 Rounds 10 Overhead Squats 95/65 10 Pull-Ups/CTB Pull-Ups

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Thursday 8.24.17

Thursday 8.24.17 Clean Complex 12 Minutes to Find Max Power Clean Front Squat Hang Clean Shoulder to Overhead

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