Workouts

Mobility WOD 1A) Good mornings 4 sets of 5 – keep them light and work on range of motion 1B) Open the hips on a box- hold for 30 seconds each leg x 4 WOD 20 Pull ups 200 M Run 20 Sit ups 5 Rounds 25 min Cap Scott and Jamie A in the … Read more

WOD OPEN GYM FROM 9 am to NOON

As a coaching staff we have noticed that the majority of the athletes have been struggling with the bottom position in the snatch.  We have worked power cleans recently, therefore the pull has not been in an issue.  In an effort to correct and improve the bottom position we will work the snatch balance today. … Read more

Fight Gone Angie is a fundraiser WOD to assist Angie Lutz of Coppermine CrossFit. Angie is currently fighting her second round with breast cancer and is displaying the same heart and determination that has made her one of the top athletes at Coppermine! She beat her initial diagnosis 8 years ago and went on to … Read more

Strength WOD 10 min to find a heavy weight on for…. Clean pull to below the knee then pause, pull to above the knee then pause, from there power clean and jerk. (keep the weight moderate and use this as a warm up for the WOD) WOD “DT” 12 Deadlifts (155/105) 9 Hanging Power Cleans … Read more

The man beneath the hair- Meet Garret Fisher Mobility WOD 1 min each leg Couch Stretch x 2 1 min front rack stretch with a band x 2 WOD 7 Front Squats (155#/105#) 14 Box Jumps 7 min AMRAP Rest 3 Min 7 Front Squats (135#/85#) 14 Toes to Bar 7 min AMRAP The weight … Read more

Today we get stronger.  For some the programming below does not look like it will be a good workout, but I promise you will break a sweat and build lean muscle.  Remember, lean muscle burns fat.  For the ladies, I promise you will not become a swollen giant by doing one of these workouts a … Read more

WOD 15 KB Swings (70/53) 30 Double Unders 400 M Run 4 Rounds *25 min CAP* Mobility WOD 1 min of Shoulder Distraction x 2 1 min of Keg Drill x 2 Alexa getting set up for her squat clean

We are OFFICIALLY OPENING UP MEMBERSHIP! We are putting the final touches on the new space, but it should be ready in a few weeks.  The mating is ordered and the equipment layout is coming together.  We are working on a door/opening to connect the space then we will be good to go! We will … Read more

OPEN GYM From 9 am to noon The gym last winter…