Thursday, February 14th, 2019
30-20-10 reps for time: Toes-to-bar Front squat
Thursday, February 14th, 2019 Read More »
30-20-10 reps for time: Toes-to-bar Front squat
Thursday, February 14th, 2019 Read More »
CrossFit: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars QuickFit: 4, 3 min rounds, w/1 min rest 5 pushups 10 ring rows 15 air squats
It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10 toes-bar 15 cal bike
Wednesday, November 28 Read More »
CrossFit AMRAP 10 min: 15 toes-to-bar 50-ft handstand walk Longevity AMRAP 10 min: 15 hanging knee raise 25 shoulder taps on box QuickFit E2min x 18 min (3 sets) Station 1- DB Floor Press x 12 reps Station 2- Ring Rows x 12 reps Station 3- Side Plank x 45 seconds each side
Friday, September 14 Read More »
CrossFit AMRAP 10 min: 5 power cleans 10 toes-to-bar Longevity AMRAP 10 min: 5 medball power cleans 10 situps QuickFit A. For max reps: 5 minutes of Burpee Box Jump-Overs B. Tabata Cherry Pickers
CrossFit: Skill: Toes to Bar A. Skill training Hollow arch-holds on floor B. Alternating tabata: 20 on x 10 off x 8 Toes-bar Burpees QuickFit: Three rounds for time: 500 m row 21 goblet squat 12 burpees
Bring a Friend to Class Day! ALL classes: In teams of 4, with only one person working at any one time. AMRAP 15 min: Station 1- Calorie Bike Station 2- Toes-to-bar Station 3- Wallball Station 4- Rest
CrossFit: 16.2 Beginning on a 4 min clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans If completed before 4 min, add 4 min to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans Etc… QuickFit: 5 rounds: 10 medball deadlifts 8 medball squats 6
CrossFit: ‘11.5’ AMRAP 20 Min: 5 Power Cleans 10 Toes-bar 15 Wallball QuickFit: Teams of 2, 1 partner works @ time: AMRAP 15 Min 5 body rows 10 sit-ups 15 push-ups 20 wallball
CrossFit: ‘13.4’ AMRAP 7 min: Ascending ladder of CJ/TTB by 3… 3 clean and jerks, 3 toes-bar 6 clean and jerk, 6 toes-bar 9 clean and jerk, 6 toes-bar… Longevity: AMRAP 7 min: 3 ball slams, 3 situps 6 ball slams, 6 situps 9 ball slams, 6 situps… QuickFit: 21-15-9 reps for time: Alt. DB