Friday, August 31
CrossFit AMRAP 10 min: 5 power cleans 10 toes-to-bar Longevity AMRAP 10 min: 5 medball power cleans 10 situps QuickFit A. For max reps: 5 minutes of Burpee Box Jump-Overs B. Tabata Cherry Pickers
August 2018
Thursday, August 30
CrossFit Run 1 mile time trial QuickFit Three sets for max reps/calories of: 3 min assault bike cals 2 min of push-ups 1 min of ring-rows Rest 1 min
Thursday, August 30 Read More »
Wednesday, August 29
BRING A FRIEND TO CLASS DAY! All Classes: 2 Person teams, AMRAP 15 min: 21 GHD sit-ups 14 Single arm DB push jerks
Wednesday, August 29 Read More »
Tuesday, August 28
CrossFit For time: 30 ring muscle-ups QuickFit Teams of 2, AMRAP 15 min: 6 Single-Arm DB Snatches 12 Glute bridges
Tuesday, August 28 Read More »
Monday, August 27
CrossFit E2MinOTM: 8 min per station for working weight: Back Squat 3-3-1-1 reps Shoulder Press 3-3-1-1 reps Deadlift 3-3-1-1 reps Longevity E3minOTM: 12 min total: Back Squat 3-3-1-1 reps QuickFit Row 4 min max meters Burpee over rower 3 min max reps DB thruster 2 min max reps
Saturday and Sunday 8/25 & 8/26
Saturday NO CLASSES TODAY! We are hosting the CF Adaptive Seminar! Sunday Rest day! Get out and enjoy the outdoors!
Saturday and Sunday 8/25 & 8/26 Read More »
Friday 8/24
CrossFit Doubles and Oly For time: 50 double unders 5 squat snatches 50 double unders 4 squat snatches 50 double unders 3 squat snatches 50 double unders 2 squat snatches Longevity E3min x 21 min: Push Jerk 3-3-3-3-3-3-3 reps QuickFit EMOM 16min (4 sets) Min 1: Meters of rowing Min 2: L-Seated DB Presses Min
Thursday 8/23
CrossFit FGB! (Fight Gone Bad) 3 rounds for max reps: 1 minute wall balls 1 minute sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) QuickFit Teams of 2, partners alternate complete rounds 4 min: 8 pushups 16 KB Swings and then… 4 min: 8
Wednesday 8/22
CrossFit 5 rounds for time: 5 DB hang squat snatches, Left arm 5 DB hang squat snatches, Right arm 5 DB thrusters, Left arm 5 DB thrusters, Right arm 200m run Longevity 4 rounds: 5 DB hang snatches, Left arm 5 DB hang snatches, Right arm 5 DB thrusters, Left arm 5 DB thrusters, Right
