12/1/16 Recovery

12/1/16 Recovery

YOGA CLASSES: 6:30 am & 4:00 pm, open to non-members! MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you […]

11/30/16 WOD

11/30/16 WOD

Skill: 5-7 Muscle Ups or 10 Box Muscle Up Progressions or 15 Pull Ups + 15 Ring Dips Bergener Warm Up Technique: Fitness: 15 min cap Build to Today’s Heavy 3 Rep Hang Snatch , then perform 5 more sets @ that weight Performance: Take 8 min to Build to 75 % of your Max […]

11/29/16 WOD

11/29/16 WOD

Skill: 100 Air Squats 20 Strict Pull Ups 20 Deep Bar Dips or Strict Ring Dips Technique: Fitness: Take 14 min to Build to Today’s Heavy 3 Rep touch & GO Clean , then Perform 5 More Sets @ that weight. Use the 1st 7-8 min to build, then the time remaining to complete your 5 […]

11/28/16 WOD

11/28/16 WOD

Skill 100 squats 20 HSPU Technique: find your max Shoulder Press in 6 min. then 5 front Squats with that bar. then in 3 sets build to a heavy 1 rep push press, front Squat that bar 5 times. in 3 more sets build to a heavy 1 rep push Jerk, front Squat that bar […]

Black Friday WOD 8AM Members Only

Black Friday WOD 8AM Members Only

“No complicated rep scheme, no funk, just heavy weight and gymnastics. Anyone can do it, if you work hard enough. VERDICT: THIS IS THE MT. EVEREST OF CROSSFIT.” –Patrick McCarty, CrossFit Coach “KING KONG” 3 rounds for time: 1 Deadlift 455lbs 2 Muscle Ups 3 Cleans 250lbs 4 Handstand Push Ups DON’T WORRY! Almost Everyone will […]

Thanksgiving Day WOD 8:00 am only

Thanksgiving Day WOD 8:00 am only

Today we will have a typical holiday where we will visit many of our friends houses and celebrate their unique traditions! for time: Cindy’s House 5 Pull-ups 10 Push-ups 15 Squats Helen’s House 400 m Run 21 Kettlebell Swings 55/35 12 Pull-ups Fran’s House 21 Thrusters 95/65 21 Pull Ups Nancy’s House 400 m Run 15 Overhead […]

11/23/16 WOD

11/23/16 WOD

Skill: 10 Bird Dogs 10 Firehydrants 10 Roll Back and Reach 5 min AMRAP WARMUP: 3 Russian KBS 3 KBS 6 Push Ups 6 Squats “OPT Repeatability Test” 3 rounds at 100% effort -Row 250 m. -10 KBS (70/50) -10 Burpees -10 KBS (70/50) -10 Burpees -10 KBS (70/50) -10 Burpees -Row 250 m. rest […]

11/22/16 WOD

11/22/16 WOD

Skill: 3 HSPU 50 Air Squats 3 HSPU 20 Strict Ring Pull Ups 3 HSPU 20 Strict Ring Dips 3 HSPU 50 Air Squats Technique: Sumo Dead Lift: 6-5-4-3-2-1 WOD: 16 min AMRAP 6 Deficit HSPU (4-6 in Deficit) 6 Pistols ea. Leg 6 SUMO Dead Lifts (225/155) 18 Double Unders

11/21/16

11/21/16

Skill : 5 min AMRAP 3 Pull Ups 6 Push Ups 9 Squats WOD 1: 12 min. cap: Complete 4-5 warm up Sets of the Big Clean Complex then 10 min. cap: Perform 3 sets of the Big clean complex all at 90% + of your 1 RM Push Press or as close to that […]

11/19/16 Partner WOD

11/19/16 Partner WOD

with a Partner, complete as many reps as possible in 25 min of: 20 Curtis P’s (115/80) 20 Ring Dips 20 Buprees Scaled 20 Curtis P’s 20 Ring Push Ups 20 Burpees *partners can break the reps up any way they want, as long as ea. partner does a minimum of 6 reps on ea movement ea. round.

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