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Category Archive for: ‘Workout of the Day’

Tuesday 9.4.18

Tuesday 9.4.18 Front Squat 3 x 3 @ 90% Then 4 rounds 30 Double Unders 15 Deadlifts 135/95 10 Push Jerks 135/95 – 6AM Open Gym Tues + Weds –

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Monday 9.3.18

Monday 9.3.18 One class today at 10AM Eva Teams of Two 5 rounds 800 M Run 30 KB Swings 53/35 30 Pull Ups

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Friday 8.31.18

Friday Open Gym 6AM 8.31.18 Team America Teams of 2 100 KBS 53/35 50 Burpees 30 Toes 2 Bar 10 Overhead Squats 115/75 30 Toes 2 Bar 50 Burpees 100 KBS 53/35

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Thursday 8.30.18

Thursday 8.30.18 Grunt Work

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Wednesday 8.29.18

Wednesday 8.29.18 21 – 15 – 9 Deadlifts 225/155 Wal Balls 20/14 Box Jump Overs 24/20

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Tuesday 8.28.18

Tuesday 8.28.18 4 Rounds EMOM Single Unders – Unbroken 8 Seated DB Press 7 Toes 2 Bar 4 Negative Push Ups – 4 Count Down Goblet Squat Static Hold 35/26lbs

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Monday 8.27.18

Monday 8.27.18 3 x 3 Front Squats @ 85% 3RM 3 Second pause at the bottom for the first rep of each set Then Teams of 2 1000 M Row 30 Thrusters 75/55 16 Strict Pull-Ups 1000 M Row 30 Thrusters 75/55 16 Chest 2 Bar Pull-Ups – Rowing Technique Tips

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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 8.24.18

Friday 8.24.18 Teams of 2 8 Front Squats 135/95 10 Burpee Over Bar 4 Strict Pull-Ups 180/150 Row For Calories 1 person rows. 1 person completes a full round, then rotate.

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Thursday 8.23.18

Thursday 8.23.18 4 Rounds 10 Back Squats 165/115 30 Sit Ups 10R/10L Walking Lunges w/plate overhead 35/25 20′ Sand Bag Carry – Heavy

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