Monday, April 8, 2019
A. Front SquatEstablish 1 RM B. Reverse Tabata:Pull-ups
Monday, April 8, 2019 Read More »
Uncategorized
Wednesday, February 27, 2019
For Time:30-20-10WallballBurpee
Wednesday, February 27, 2019 Read More »
Thursday, September 27
CrossFit Skill: Pullup/CTB/Bar Muscle-Up A. hollow arch swing: beat swing B. Kipping swing w/blocking C. Kipping Pullup RX blocking or in band D. Dipping CTB w/ blocking or in bands E. Kipping bar MU WOD: For quality: reverse tabata :10on x :20off x 8 sets QuickFit 10, 9, 8, 7, 6, 5, 4, 3, 2,
Thursday, September 27 Read More »
Friday 7/26
CrossFit: The Beach 2014′ *sub rowing for swimming; 50 kettlebell thrusters (35/26lb.) 30 burpees Swim 500 yards/ Row 2,000m 30 burpees 50 kettlebell thrusters (35/26lb.) Swim 250 yards/ Row 1,000m Quickfit: Alternating EMOM x max reps each min: 15 min (5 rounds) Min 1: calorie assault bike Min 2: DB renegade row Min 3: rotational
Tuesday 5/15
The 5:45pm class giving it their all on the assault bike tonight! CrossFit: 30 min EMOM (6 sets of): Min 1: Assault Bike Calories Min 2: Burpees Min 3: Strict Pull-Ups Min 4: Alt. Reverse Lunges with DB Min 5: DB Strict Press QuickFit: 5 sets for max reps of DB Alternating Snatch against
Saturday 1/27 In House Throwdown
Find a partner and get signed up for our In House Throwdown! The event will be from 9am-2pm.
Saturday 1/27 In House Throwdown Read More »
Friday 1/19
CrossFit: In teams of 3, complete 3 rounds each of: Row 500m 30 Thrusters 20 burpees On the count of go, all 3 teammates begin each individual station at the same time. P1: row, P2: thruster, P3: burpee. Once all 3 have completed their work, they may move onto the next station, but not until
Saturday 1/6 and Sunday 1/7
Saturday: 8am-11am Open Gym 11am – Free Bring a Friend Workout! Sunday: Rest Day!
Saturday 1/6 and Sunday 1/7 Read More »
