Sat. March 7. 9-10a: Open Gym 9:30-10a: Mobility Class 10a: FREE CrossFit Light Class, you are welcome to invite friends! 10-11a: Olympic lifting. 11-12p: FREE team WOD (members only) 12-12:30p: Mobility Class Sun. March 8. 4pm: Open Gym/ 15.2 Re-do-makeup
Saturday and Sunday Read More »
WOD: NO Evening classes- Open 15.2 @ 6pm! A1. Hang Snatch Skill work A2. EMOM x 10 min: 1 Sn. Deadlift + 1 Sn. pull (knee) + 1 Sn. (knee) (increasing weight each min/2 min) Extra Credit: EMOM x 10: Odd min: 10 GHD/abmat sit-ups Even min: 10 GHD/superman back ext.
“As cliché as it may seem, the saying “a goal without a plan is just a wish” rings very true in this sense. You can set all the lofty goals you want but if you don’t have the bravery to pursue them through a plan and a real all-out work ethic, then you’ll be just
New Mobility classes! On Saturdays at 9:30am and Noon! This 30 minute class will help improve your range of motion. The first Saturday is upper body/shoulders/thoracic spine, and the 2nd Saturday is lower body/squatting, and the 3rd Saturday is lower body/hamstring. Sign up here WOD: 4 Rounds for time: (20 min. cap) 10 Power clean
WOD: A1. Clean & push jerk skill work A2. EMOM x 10 min: 1 Clean DL + 1 Clean pull (knee) + 1 Clean (knee) + 1 push jerk (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd min: 10 heavy russian KB swings. even min: 5 strict pull-ups.
“The work ethic needed to push past limitations and physically improve the human body is truly humbling. You can’t fake it. Every measure of progress is earned through an accumulation of hard efforts. Sticking to a diet takes will power, sacrifice, and restraint. Getting up at 6 in the morning to train takes discipline. You
