CrossFitFor time:30 medicine-ball cleans30 ring dips30 medicine-ball cleans30 chest-to-bar pull-ups30 medicine-ball cleans30 push-ups30 medicine-ball cleans QuickFit4 rounds of:400 meter row30 air squats
Thursday, January 17 Read More »
CrossFit10 min AMRAP:10 Deadlifts20 GHD sit-ups Longevity10 min AMRAP:10 Deadlifts20 Plank-knees to elbows QuickFit10 minutes of:10 DB Push Press15 Russian KB Swings20 Abmat Sit-ups
Wednesday, January 16 Read More »
CrossFitAMRAP 12 min:9 DB Thrusters1, 15 foot rope climb QuickFit3 rounds, 12 min total of:Bike :30 sec, :30 rest:30 push-ups, :30 rest:30 sec Side Plank (Left), :30 rest:30 sec Side Plank (Right), :30 rest
Tuesday, January 15 Read More »
CrossFitE3min x 15min: Overhead Squat5-5-5-5-5 reps LongevityE3min x 15min: Back Squat QuickFit4 min row3 min alt. DB snatch2 min Left Arm Overhead DB Walking Lunges2 min Right Arm Overhead DB Walking Lunges
Monday, January 14 Read More »
Saturday8am-10am: Open Gym10am: Gym closed for cleaning SundayRest Day!
Saturday& Sunday, 1/12 & 1/13 Read More »
CrossFitFor time:21-15-9 Dumbbell ThrustersLateral Burpees LongevityFor time:21-15-9DB ThrustersBurpees QuickFit5 min max cal bike50 Russian KB swings25 Stationary Dips
Friday, January 11 Read More »
CrossFitA) Rope Climb Skill WorkB) “Tabata” Rope ClimbsTeams of 2, alternating rounds for QUALITY:20on x :10off x 8 sets (8 min total) QuickFitAgainst a 3-min running clock…2 min row for max meters1 min max reps of box step oversRest 1 minute Complete 3 total sets
Thursday, January 10 Read More »
CrossFit3 rounds for time:Row 500m25 Sit-ups QuickFitAMRAP 12 min: Teams of 23 Russian KB swings2 Goblet Squats1 KB Push Press (Left arm)1 KB Push Press (Right arm)
Wednesday, January 9 Read More »
CrossFitA) “Tabata” Strict Pull-ups and Strict Dips5x :30 sec work/:30 sec restB) “Tabata” Side Plank Rotations8 x :20 sec work/:10 sec rest QuickFit12 min AMRAP:1 V-up, 1 goblet squat2 v-ups, 2 goblet squat3 v-ups, 3 goblet squat
Tuesday, January 8 Read More »
CrossFit‘Fight Gone Bad’3 rounds, 1 min per station of:Wall Ball, 20/14lbs, 10/9ftSumo Deadlift High Pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CaloriesRest 1 minRest 1 min
