Saturday: 8a-10a: Open Gym 10a-11a: Strongman Week 1/Day 2 11a-Noon: Free Members Only Team WOD **DON’T FORGET TO SIGN UP IN WELLNESS LIVING!** Sunday: Rest Day! Go enjoy the outdoors
Saturday and Sunday, 8/18 & 8/19 Read More »
Join us for Movie & Mobility tonight at 7pm! CrossFit AMRAP 45 min: Run/Row/Bike Longevity AMRAP 25 min: Run/Row/Bike QuickFit Teams of 2, alternate movements throughout, AMRAP 15 min 25 Air Squats 20 Mountain Climbers 15 Russian KB Swings 10 Burpees 5 Ring Rows
CrossFit AMRAP 10 minutes: 7 handstand pushups 1 rope climb, 15 feet QuickFit E3min x 5 rounds (15 min) Run X Meters X DB Snatch X air squat
CrossFit 10 1-minute rounds of: 1 min work/2 min rest (30 min total) 25 squats Max reps Clean and Jerks Longevity 6, 1 min rounds w/ 2 min rest (18 min total) 15 squats Max rep ball slams QuickFit AMRAP 10 Min: 6 Burpees 12 DB Push Press 18 Situps
CrossFit “Erin” Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 5 rounds for time: 15 DB Split Cleans 21 pull-ups QuickFit 4 min clock, 3 total rounds of: Row 2 min max meters Max reps of Wall Ball Shots Rest 2
CrossFit E3Min: Back Squat 3-3-3-3 reps (12 min) Thruster 3-3-3-3 reps (12 min) 4 attempts at max L-sit hold for time (parallette) Longevity A. E3Min: Back Squat 3-3-3-3 reps B. 4 attempts at a max plank hold QuickFit 3 rounds: 15 min total 2 min russian KB swings 1:30 min reverse lunges 1 min calories
CrossFit 5 rounds for time: 5 Deadlifts (275/185) 10 burpees Longevity 5 rounds for time: 5 KB Deadlifts (Heavy) 10 burpees QuickFit AMRAP 12 min: 30 Russian KB swings 20 Alternating Cossack Squats 100 meter run
CrossFit 3 rounds for time: 10 L Arm DB Power Snatches (50/35) 10 L Arm DB Overhead Squats (50/35) 10 L Pull-ups 10 R Arm DB Power Snatches (50/35) 10 R Arm DB Overhead Squats (50/35) 10 R Pull-ups QuickFit 3, 4 minute rounds, with 1 min rest between rounds 2 min row buy in
CrossFit For time: Handstand Walk 100′ 9 Squat Cleans 185/135 Handstand Walk 75′ 12 Squat Cleans 185/135 Handstand Walk 50′ 15 Squat Cleans 185/135 Handstand Walk 25′ QuickFit 15 Min AMRAP: 20 Russian KB Swings 10(per leg) alternating reverse lunges 5 calorie row
CrossFit For time: Row 2000 meters Run 1 mile Row 2000 meters Run 1 mile Row 2000 meters QuickFit 3 min at each station for max reps: Assault Bike Sit-ups Burpees Ball Slams
