All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push-ups 400m run 50 burpees
Tuesday, November 20 Read More »
All Classes Pick your biggest weakness: bike or row 10 rounds for max calories of: Row/Bike 45 seconds, rest 15 seconds Row/Bike 30 seconds, rest 30 seconds Row/Bike 15 seconds, rest 45 seconds *there is no rest between rounds.
Monday, November 19 Read More »
Saturday Oaken Bucket WOD with CFWL! 9a-10a: Open Gym/Warmup 10am: Competition begins 2pm: Competition ends 2-3pm: Clean up 3pm: Lunch with CFWL @ TBD Sunday Rest Day Take a yoga class or ROMWOD. Relax and prepare for next week!
Saturday and Sunday, November 17 & 18 Read More »
CrossFit + Longevity + QuickFit 2 min alternating stations x 4 rounds (24 min) 1. Assault Bike 2. Toes-bar 3. Burpees *athletes don’t have to all begin on same station, but rotate through in same order
Friday, November 16 Read More »
CrossFit + QuickFit In teams of 2, with only one person working at a time: 1000m Row 100 Kettlebell Deadlifts 100 Kettlebell Walking Lunges (goblet) 100 Kettlebell Push Press (50 each arm)
Thursday, November 15 Read More »
CrossFit + Longevity + QuickFit Asymmetry Strength: E3minx5 sets: 15 min 10 Russian Step-Ups 100’KB/DB farmers carry w/ 1 KB (50’R-50’L) :45 plank side taps
Wednesday, November 14 Read More »
CrossFit A. Warmup/activation Every 90 seconds for 18 min ( 3 sets) Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front foot on a plate approx 2-4″ higher than back foot) Station 2:Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3: Ab Wheel or Barbell Roll-Outs x 8-10 reps
Tuesday, November 13 Read More »
CrossFit Every 6 minutes for 18 min (3 sets) Row 500m 30 Russian Kettlebell Swings 15 Strict Handstand Push-Ups *rest for remainder of time after finishing until next 6 min block begins Longevity Every 6 minutes for 18 min (3 sets) Row X meters X Russian Kettlebell Swings X Strict Seated DB Press *rest for
Monday, November 12 Read More »
Saturday 8a-10a: Open Gym/Performance Training 11a: Gym closed for cleaning Sunday Join us for the 5k Run/Ruck fundraiser! https://www.facebook.com/events/621834898210878/
Saturday and Sunday, November 10 & 11 Read More »
CrossFit ReTest Day 3 ‘Kelly’ 5 rounds for time: Run 400m 30 box jumps 30 wallballs Longevity 3 rounds for time: Run X meters X box jump/steps X wallball/squats QuickFit EMOM x 15 min (3 sets of each) Station 1: Left Leg Bulgarian Split Squat x 10 Station 2: Right Leg Bulgarian Split Squat x
Friday, November 9 Read More »
