Sunday , July 10th, 2016
Next weekend we have a Level One so we will be closed on Saturday and have open gym on Sunday from 5:30 pm to 7:30 pm. WOD Open Gym 9am – Noon No Yoga today… yoga will be back next week in a new format! Stay tuned!
Saturday, July 9th, 2016
CrossFit 9 am and 10 am DRIVE 8 am and 11 am Skill WOD Goat Work for 12 minutes Even: Goat 1 Odd: Goat 2 In CrossFit we refer to a “Goat” as something that you are not good at. Something that requires practice and hard work for you personally. Below is an example of … Read more
Friday, July 8th, 2016
A little Friday Entertainment for you… Mobility WOD Couch Stretch Pigeon pose on a box 1 Min each leg 2 Rounds WOD 21 Wall Balls 12 Power Snatch 400 M Run 4 Rounds Fitness: 75/55 (14/10) RX: 95/65 (20/14) RX+: 115/75 (30/20) Sam getting his stretch on!
Thursday, July 7th 2016
Strength WOD A1) Bulgarian Split Squat 12/12/12/12/12 (6 on each leg) A2) 30 Second High Plank after each set A3) High Box Jumps 5/5/5/5/5 WOD 25 Back Squats 25 Burpees 2 Rounds Fitness: 95/65 RX: 135/95 RX+: 155/105 **The goal of today is to hit the back squats in 2 unbroken sets.** ** Take the … Read more
Wednesday, July 6th, 2016
WOD 1 Hanging Power Clean + 1 Push Jerk 15 Sit ups 2 Hanging Power Cleans + 2 Push Jerks 15 Sit ups 3 Hanging Power Cleans + 3 Push Jerks …Continue the cycle 18 Min AMRAP Fitness: 115/75 RX: 135/95 RX+: 155/105 **Score = Total Reps of the Hanging Power Cleans and Push Jerks.** … Read more
Tuesday, July 5th 2016
We are officially starting the switch over to Zen Planner today. Try to sign in when you get to the gym via the I-Pad. If you can not sign in then put your name on the PR board and I will fix your account. There will be a few growing pains, (for example all the … Read more
Monday, July 4th 2016
Our adjusted holiday schedule for today is below. Afternoon/ evening classes are cancelled: 8AM DRIVE Class 9AM CrossFit **The rain is not supposed to start until later. If it is pouring we can always adjust the run to a row.** DRIVE Mini Schmalls Run 800 M Then two rounds 40 Burpees 40 Pull ups 40 Air … Read more
Sunday, July 3rd, 2016
Open Gym 9 am to Noon The sweaty aftermath of last Friday’s partner WOD.
Saturday, July 2nd, 2016
Drive at 8 am and 11 am, CrossFit at 9 am and 10 am Strength WOD Take 15 minutes to find a heavy 2 Rep Squat Clean (They do not have to be touch and go reps) WOD 12 Squat Cleans 400 M Run 3 Rounds Fitness: 115/75 RX: 155/105 RX+: 175/115 **The loading should … Read more
Friday, July 1st, 2016
Monday, July 4th we will have two classes. 8 am DRIVE and 9 am HERO WOD. Athlete spotlight This week’s athlete in the spotlight is Fernando E. This week, Fernando went unbroken on his toes to bar in Tuesday’s workout. If you did that WOD, you will agree that is pretty impressive. Would you be … Read more