CrossFit KB skill: single arm swings + switches KB single arm clean KB single arm front squat KB single arm lunges KB single arm push press KB windmill WOD: 4 rounds x 3 min w/ 1 min rest in between 1 single arm swings 1 single arm clean 1 single arm front squat 1 single […]
Tuesday, September 18 Read More »
CrossFit Retest Day 1: ‘Elizabeth’ 21-15-9 reps for time: Power Clean Ring Dips Longevity 21-15-9 reps for time: Medball power clean Box dips QuickFit AMRAP 15 min: 15/12 Calories of Assault Bike 10 Alternating Single-Arm DB Snatches 20 Alternating Reverse Lunges with Dumbbell
Monday, September 17 Read More »
Saturday Open Gym: 8:00am-11:00am Sunday RX Smart Gear Jump Rope Seminar 2p-5p
Saturday and Sunday, September 15 & 16 Read More »
CrossFit AMRAP 10 min: 15 toes-to-bar 50-ft handstand walk Longevity AMRAP 10 min: 15 hanging knee raise 25 shoulder taps on box QuickFit E2min x 18 min (3 sets) Station 1- DB Floor Press x 12 reps Station 2- Ring Rows x 12 reps Station 3- Side Plank x 45 seconds each side
Friday, September 14 Read More »
CrossFit For time: 21 deadlifts Run 400m 18 deadlifts Run 400m 15 deadlifts Run 400m 12 deadlifts Run 400m QuickFit 3, 4 min rounds: 400m run 10, L arm DB push press 10, R arm DB push press
Thursday, September 13 Read More »
CrossFit For time: 50 bar muscle-ups Longevity A. pullup bar skill work 1. reverse tabata dead hang 2. scap pullup 3×5 3. horizontal bar row 3×5 B. DB accessory 3×10 bent over row single arm DB press QuickFit 3 tabata stations: 14 min including rest: 1. Assault bike 20x10x8 (4 min) Rest 1 min 2.
Wednesday, September 12 Read More »
CrossFit 5, 2-minute rounds of: 10 burpees 200m sprint Max-reps burpees (score) QuickFit EMOM x 12min (4 rounds): 1. :40 max reps reverse lunges 2. :40 max situps/tuck-ups/v-ups 3. :40 max burpees
Tuesday, September 11 Read More »
CrossFit E3min x 15min: (5 sets) Hang power clean 5-5-5-5-5 Longevity A. Medball clean skill work B. Tabata medball clean C. Tabata cherry pickers QuickFit Teams of 2, completing max reps at each station: 3 min: max wallballs 4 min: max 100m runs 5 min: max distance row
Monday, September 10 Read More »
Saturday 7:45am-10am: Performance Meeting and Testing 8:00am-10am: Open Gym 10am-11am: Strongman Class 11am-12pm: Free Members team workout 12:15pm-2:15pm: FREE M2 Performance Nutrition Seminar Sunday Rest Day!
Saturday and Sunday, September 8 & 9 Read More »
CrossFit “Chelsea” EMOM 30 min: 5 pull-ups 10 push-ups 15 squats Longevity E2Minx 20 min (10 rounds) 3 ring rows 6 push-ups 9 squats QuickFit For max reps/calories 2 min Assault Bike Rest 60 sec 2 min DB Thrusters Rest 60 sec 2 min Burpees Rest 60 sec 2 min Assault Bike
Friday, September 7 Read More »
