Workout of the Day

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

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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Monday 9.11.17

Monday 9.11.17 800 M Run Repeat Twice 10 Burpees 10 Goblet Squats 53/35 – 500 M Row Repeat Twice 15 Kettle Bell Swings 53/35 15 Jumping Lunges – 800 M Run Repeat Twice 10 Sit Ups 10 Burpees – 500 M Row

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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 9.8.17

Friday 9.8.17 “Nancy” 5 Rounds 400m Run 15 Overhead Squats 95/65

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Thursday 9.7.17

Thursday 9.7.17 POS 5 Rounds 30 Double Unders 20 Kettle Bell Swings 53/35 10 Burpees

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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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