150330 Monday
This weeks Strength day will be on Wednesday. Strength- Front Squat: 6×2 @ 85% Conditioning- EMOM alternating x 16 A) 4 Pull-Ups 8 Push-ups 12 Russian Swings (70/53) B) 30 DU’s
150328 Saturday
20 minute partner AMRAP: 200 meter Run, 10 Burpees, 15 Slam Balls (30/20). Partners run together, when you come in from the run, one partner does Burpees and the other does slam balls, then they switch. *Dress appropriately.
150327 Friday
CrossFit Games Open Workout 15.5: 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Todays Results
150326 Thursday
Row 2000 meters Rest 10 minutes. Row 1000 meters. *2 scores: 2k time, 1k time. Flexibility Cash out: Jefferson Curl: 3 x 30 seconds. Shoulder Bench Stretch: 3 x 30 seconds. Partner Hamstring PNF Stretch. Banded Shoulder Stretch. Todays Results
150325 Weddnesday
Strength: 1 Clean + 2 Front Squats every minute on the minute for 15 minutes. Core Cash out: Weighted Planks, Pike ups, straddle ups. Todays Results
150324 Tuesday
Strength/Conditioning: A) 3 rounds For Time: 20 Hang Power Cleans (115/75), 20 Push Jerks (115/75), 50 Sit Ups. B)Pull Up / Dip Program Todays Results
150323 Monday
**Schedule Change: There are a number of people who still need to do or re-test this week’s open workout. Monday there will be an open gym at both 4:30pm and 6:30pm. There are no classes being run at these times however you can still come in and do the workout of the day, do the
150321 Saturday
21-15-9-15-21 1)Row For Cal 2)Box Jumps 3)Air Squats Todays Results
150320
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up
150319
Strength day: A) EMOM X 16 1 snatch / 1 OHS.(working up in weight). B) Snatch high pull. 5×3 @ 90 percent.
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News & Updates

 
  • Schedule Change – CLICK HERE
    December 15, 2014

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Schedule Change – CLICK HERE

December 15, 2014
Starting Monday January 12th, the 6:30pm class on Mondays and Wednesdays is now an open gym hour. Open gym is a great time to work on skills or maybe make up a workout you might have missed. There is still a 7:30 group class to follow on those days.