TUESDAY SEPTEMBER 20, 2022
CrossfitIf 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 good.... Read More
Saturday September 17, 2022
8-10am: Open gymIf you missed Friday’s test, come in for Open Gym today, otherwise go out for a light walk/jog just to keep the body... Read More
Tuesday September 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 good.... Read More
Tuesday November 2nd, 2021
CrossfitMain4 Rounds for Time50′ Overhead Walking LungeX-meter Run Lvl6: 50/35#,400m (sub 8 min mile)Lvl5: 40/30#, 350m (8-830 mile)Lvl4: 35/25#, 300m (830-9)Lvl3: 25/20#, 250m (9-930)Lvl2: 20/15#,... Read More
Wednesday October 27th, 2021
CrossfitMainAMRAP 15 min:2-4-6-8-10-12…I go, you go deadlifts * ~50% of 1rmwith synchro bar facing burpees (chest to deck)100m run after each set (together) Lvl6: 225/155Lvl5:... Read More
Thursday October 14, 2021
CrossfitMain3 Rounds for Time400m Run21 Pull Ups Lvl6: 400m run, chest to bar (unassisted)Lvl5: 400m run, chin over bar (unassisted)Lvl4: 300m run, chin over bar... Read More
Tuesday September 28, 2021
CrossfitMain 45 Russian KB swing (heavy)400m run (bottom of hill at turn in)35 RKBS600m run (duke energy sign)25 RKBS800m run (white line on trail past... Read More
Tuesday September 21, 2021
CrossfitMainFor time (20 min Cap)400m. Run, 30 handstand pushups*scale as you tested into.400m. Run, 25 handstand pushups400m. Run, 20 handstand pushups400m run, 15 HSPU400m run,... Read More
Friday September 17th, 2021
CrossfitMain: 2 person Teams5k Run- Split into repeatable sets 200/400/600/800, something that splits will be sustainable*If Bike scale needed, triple distance QuickfitMain: 20 Min Max... Read More
Friday July 9th, 2021
CrossfitMain: In teams of 2800m Run (Together)then10 Rounds alternating each movement of:10 DB Hang “Cluster”10 DB Box Step Over10 Burpees over DBthen800m Run (Together)Example: P1... Read More