“You are a part of this community, whether you’ve been here for three weeks or three years! This should be one of the highlights of your day, so come in, have fun, make friends, and give your best – for yourself, your coaches, and for everyone around you. Enjoy engaging with the other members while […]
Sat. May 3. Heather Coaches- Shaun and Jenna out of town @ wedding 10a. Olympic Lifting- Clean and Jerk 11a. Open Gym Sun. May 4. Possible Open Gym @ 4pm.
Saturday and Sunday Read More »
WOD: A. 3 sets of: Back Squat x 4-6 reps @ 55-75% Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x
“As has been mentioned numerous times, burpees are a full-body exercise, intense exercise that shoots your heart rate up, resulting in large caloric expenditure. In fact, burpees burn up to 50% more fat than conventional strength training, and better yet, they will increase your metabolism for the rest of the day, long after you’ve finished
WOD: A. 400m. Run for time *scale to 200 2 min rest B. 600m. Run for time *scale to 400 3 min C. 800m. Run for time *scale to 600 4 min rest D. 1 mile run for time *scale to 800 E. 2 minutes Hamstring Floss MWOD 2 minutes of Super Couch Stretch MWOD
“The atmosphere of a CrossFit class is designed so as athletes can encourage and push one another. With that being said, different people respond to different stimuli in different ways. As such, we decided to help you out with a comprehensive list of ‘dark-place’ athletes—and what you need to say or do to help them
WOD: A. 3 sets of: Ring Row x 10-12 reps Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters (kb/db-sidewalk and back) Rest 45 seconds B. In teams of two, complete four rounds for time of: 12 Renegade Rows– per partner (kb/db- choose a challenging but
Sat. April 26. NO CLASSES- GLOC! ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to
Saturday and Sunday Read More »
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” Helen Keller WOD: “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 5000 Meter Row Teams get one erg and one ball, but may partition the work however they would like .
WOD: A. Three sets of: Back Squat x 8-10 reps @ light-mod 50-70% Rest 60 seconds Russian Kettlebell Swings x 20 reps (heavy) Rest 60 seconds Ring Rows x 10-12 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge x (pull-up cage-platforms and back) Toes-Bar
