Workout of the Day 25 Box Jumps 24/2050 Dumbbell Hang Snatches 50/35 – change every 525 Box Jumps50 DB Hang Clean and Jerks – change every 525 Box Jumps50 DB Pull Throughs25 Box jumpsRead More
A couple of quick notes – Muscle Up Clinic 10 on Sunday Bunco on Friday 7pm. We will be changing this up to be social distance friendly. You will be at the same table the whole night, using your own set of dice. The person across from you will be your partner for the whole...Read More
Same deal as last week: Front Squat 5 by 3 on Monday, followed by a burpee workout, an Open prep-y EMOM on Tuesday, the halting pulls – this time in the clean and some workouts to finish out the week. Sunday, the 13th, will be the Muscle-Up Clinic at 10am. Sign up through MindBody. Workout...Read More
Friday is weightlifting with Denny at 6:30pm. Come in and work a clean, squat and jerk complex. Workout of the Day AMRAP 2020 Kettlebell Swings 53/3520 Hand Release Pushups20 Abmat Situps20 Walking Lunge StepsRead More
Don’t forget! Friday 6:30pm Weightlifting Class Schedule through MindBody! Workout of the Day AMRAP 15 5 Burpee Box Jump & Over 24/205 Pull-ups** Box Jumps stay the same but Pull-ups change – 10 Pull-ups15 Pull-ups20 Pull-ups25 Pull-ups5 Chest to Bar Pull-ups10 Chest to Bar Pull-ups15 Chest to Bar Pull-ups20 Chest to Bar Pull-ups25 Chest to...Read More
Workout of the Day 5 sets ofHalt: 2″ off floorHalt at kneeHang SnatchHang SnatchSnatch PullScore is total of all lifts combinesYou may go up in weight only if it is perfect. Work on making each lift as crisp and clean as possible. THEN AMRAP 10 20 Air Squats 10 Cal RowRead More
December?!?! Don’t forget about the White Elephant Party this weekend! Info on the Facebook Group or the whiteboard at the gym. Workout of the Day EMOM 22 – Work 30/Rest 30Minute 1 – Handstand PushupsMinute 2 – Power Clean 165/110At the beginning of every round, perform 10 doubleundersScore is total reps – including all DURead More
Alrighty, lets get serious about getting fitter-er over the holiday month. Things tend to get a little busy, but we still want to have a solid plan in place. Basically, every Monday will be a Front Squat/Burpee session. You will perform 5 recorded lifts, and 5 sets of burpees. Each week, record your best front...Read More
CrossFit at 9am and 10am – no squatting, I promise! I would never not lie to you. I am looking for interest in a skills clinic on 13 December. I would like to try to do 1 skill clinic per month until we hit the Open. Please hit us up a the gym or on...Read More
