Friday June 11, 2021 (Endurance)
CrossfitMain:Run 200 M, Rest 1 min x10 SetsScale: 400m bikeGoal is to push the pace on the runs, but tray to keep pace within 3-5sec... Read More
Thursday June 10, 2020 (Strength)
CrossfitOverhead Squat E3 min x 150: 3 Reps @ 35%3: 3 Reps @ 45%6: 3 Reps @ 55%9: 5 Reps @ 65%12: 5 Reps @75%15:... Read More
Wednesday, June 9, 2021
CrossFitMain:For time (20 min time cap, goal of sub 15 min)100 alt DB snatches100 calorie rowPartition reps as wanted/neededLvl6: 50/35#Lvl5: 40/30#Lvl4: 35/25#Lvl3: 30/20#Lvl2: 25/15#Lvl1: 20/12#Core:2-3... Read More
Tuesday, June 8, 2021
CrossFitMain: AMRAP 20 min;P1 performs 5 sandbag/kb goblet squats, the does 50m carry to black top line-sets down object-picks it back up and does the... Read More
Monday, June 7, 2021
CrossFitMain: AMRAP 15 min;I go, you go individual movements2 calorie assault bike2 bar facing burpee2 shoulder to overhead (50-55% of 1 rm pushpress)Then 4 cal... Read More
Friday, May 28, 2021
CrossFitClean 1 rep maxReverse tabata toes to bar QuickFit/At home WODMain: 4 rounds of : (12 min)1 min of burpees1 min of V upsRest 1... Read More
Thursday, May 27, 2021
CrossFitIf you missed Wednesday May 26th workout then come into classes today, otherwise go out for a light walk/jog just to keep the body moving... Read More
Wednesday, May 26, 2021
CrossFitTest week 2Overhead squat 1 rep maxMax bike cals in 5 min QuickFit/At home WODMain: 2k row test
Tuesday, May 25, 2021
CrossFitTest day is the same as Monday, May 24. If you missed Mondays test come into class today, otherwise go for a light walk/jog just... Read More
Monday, May 24, 2021
CrossFitTest Week 2Front squat 1 rep maxReverse tabata pullups QuickFit/At home WODMain: Tempo goblet squat5-5-5-5-5Increase load each set if possible. Tempo is 5 sec donw,... Read More