Workout of the Day

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

Monday 6.19.17

Monday 6.19.17 Open Gym 11 – 12 Monday – Wednesday – Friday 1 Rep Max Back Squat If Time Tabata Push-Ups Sit-Ups Lunges Flutter Kicks

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Friday 6.16.17

Friday 6.16.17 Note: No Saturday Class This Weekend 4 Rounds 30 Double Unders 10 Dumbbell Hang Cleans 50/35 10 Step Ups (unweighted) 100 M Farmer’s Carry 1 minute rest

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Thursday 6.15.17

Thursday 6.15.17 No Oly Class This Week. Coach Holly will be back soon. Stay tuned… Teams of Two 20 Back Rack Lunges (5s) 135/85 40 Box Jump Overs (10s) 60 Sit-Ups (15s) 600 M Run 60 Sit-Ups (15s) 40 Box Jump Overs (10s) 20 Back Rack Lunges (5s) 135/85

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Wednesday 6.14.17

Wednesday 6.14.17 Open Gym 11 – 12 Monday – Wednesday – Friday Thruster Buster 100 Thrusters 75/55 Every minute, stop and do 5 burpees

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Tuesday 6.13.17

Tuesday 6.13.17 3 Rounds For Time 15 Deadlifts 135/95 10 Hang Cleans 5 Shoulder to Overhead 400 M Run Do two rounds of deadlifts, hang cleans, and shoulder to overhead, then run 400M. This equals one round. Repeat three times

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Monday 6.12.17

Monday 6.12.17 Open Gym 11 – 12 Monday – Wednesday – Friday Back Squats 4 x 3 @ 80% Then 2-4-6-8-10-8-6-4-2 Air Squats KB Swings 53/35 Pull-Ups

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. Be ready to have some fun!

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Friday 6.9.17

Friday 6.9.17 Open Gym 11 – 12 Monday – Wednesday – Friday 21 – 15 – 9 Squat Cleans 95/65 Pull-ups Burpees over bar

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Thursday 6.8.17

Thursday 6.8.17 Snatch Drills Work up to a heavy snatch as time allows

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Wednesday 6.7.17

Wednesday 6.7.17 Open Gym 11 – 12 Monday – Wednesday – Friday 14 Minute AMRAP 5 Thrusters 115/75 10 Push-Ups 15 Box Jump Overs 24/20

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