Wednesday January 11, 2023
CrossFit Main 10 sets: (30 min)Assault bike max calories1 min on x 2 min off*active recovery during off minutes- easy spin/walk/lunge/squat Longevity Main 10 sets:... Read More
Monday January 9, 2023
Main Open 17.4 AMRAP 13 min55 deadlifts (225/155) (135,95)55 wallball (20-10/14-9) (20-9/10-9)55 calorie row55 handstand pushups (hand release pushups) Longevity Main AMRAP 13 min55 KB... Read More
Saturday December 17, 2022
8-10a: Open gym 10-11a: If you missed Friday’s test, come into class today, otherwise go out for a light walk/jog just to keep the body... Read More
Tuesday December 13, 2022
CrossFit If you missed Monday’s test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling... Read More
SUNDAY DECEMBER 4, 2022
Autism specialty seminar:9-10:30am 11-12:30pm
SATURDAY DECEMBER 3, 2022
WINTER RENDEZVOUS 2022GYM CLOSED for COMPETITION!
FRIDAY DECEMBER 2, 2022
CrossfitMainE3 min x 15 min (5 sets)5 strict pullups (As heavy/hard as possible)10 pushups20 DB curls (10/10) Core accessoryAlt EMOM:odd: banded cruncheven: banded tricep extensions... Read More
THURSDAY DECEMBER 1, 2022
CrossfitMainAMRAP 20 minP1 performs 5 sandbag/kb goblet squats, then does 50′ carry (length of pull up cage)- sets down object- picks it back up and... Read More
WEDNESDAY NOVEMBER 30, 2022
CrossfitMainFive 2-minute rounds of: (25 min including rest) 300/200-m sprint (should take ~ 1-1:20 min to complete run)Max-rep burpees Rest 3 minutes between rounds Post... Read More
TUESDAY NOVEMBER 29, 2022
CrossfitMain Deadlift pulling progressions; (increasing in weight by 5+ % from last time if possible on EVERY set)0-10 min; EVERY 2 min x 5 sets,... Read More