Workouts

WOD Open Gym 9am – Noon Yoga with Katrina at 10am! Julian on cleans!

Skill WOD 10 min EMOM Even: 8-10 Toes to bar Odd: 8-10 Barbell Bent over Rows WOD 40 Wall Balls 10 Push Jerks 3 Rounds Fitness: 115/75 Performance: 155/105 Open: 175/115 **For the toes to bar focus on a straight leg kip today.  Coaches will review this in the warm up.  The skill work is … Read more

The exact face JP made watching his strength class crush their old PR’s JP’s Strength Class recently wrapped up. The group came together for their final liftoff, hitting their 1 rep maxes across back squats, deadlift, and overhead press, the CrossFit total. The athletes enrolled in the class – Shari, Brett, Cate W., Corryn, and … Read more

Strength WOD 3 Heavy Squat Cleans 10 Dball over the shoulder 10 Dumbbell Bench Press 4 Rounds Not for time WOD “Blue Sky” 15 Burpees 40/30 Cals on the Assault Bike 15 Burpees -For Time- Corryn in a great receiving position on cleans. When Corryn first started CrossFit she, like many others, could barely bring … Read more

Mobility WOD 1 Min Couch Stretch on each leg 1 min Shoulder Distraction on each arm WOD 800 M Run 30 Pull ups 30 1 Arm DB Shoulder to Overhead (15 on each arm) 600 M Run 20 Pull ups 30 1 Arm DB Shoulder to Overhead (15 on each arm) 400 M Run 10 … Read more

Strength WOD 8 min EMOM 4 Back squats **Same weight across. 70-80%** WOD 12 Power Cleans 50 Double Unders 4 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 Jessica working hard on those levitation skills.

We just entered a 2 rep push press cycle. This push press is a fairly straightforward two-part movement – the lift combines a short aggressive dip with an overhead drive. For those with shoulder mobility issues, increasing the weight of your push press this cycle without addressing any underlying shoulder mobility issues you may have … Read more

Bringing back this video as we begin our Push Press cycle.  Be sure to keep these things in mind as you go overhead today!

Strength WOD Take 12 minutes to find a 2 rep max Push Press WOD “Mini Jack” 10 Push Press 10 KB Swings 10 Box Jumps 10 min AMRAP Fitness: 95/65 (35/26) Performance: 115/75 (53/35) Open: 115/75 (53/35) Dana last week on clean and jerks. Just a few days after this workout she gave birth to … Read more

WOD “Row, Run, Row” 1,000 M Row 1 Mile Run 1,000 M Row 20 min Cap Rest then Core  WOD Demand Abs :20 Hollow :20 Flutter Kick :20 Rest x6   **We will be entering into two new cycles.  An endurance cycle and a push press cycle.  The endurance test will be the “Row, Run, … Read more