Posts By: ryan

Thursday, August 21st “Not for time thursday”

ATTENTION ALL MEMBERS- Friday will be bring a friend day.  For the friend to qualify it has to be someone DIFFERENT than last week.  If your friend from last week is still on the fence we will give them 50% off of a drop in, making it only $5!!!!!!   “Not for time Thursday” 1-dynamic more »

Wednesday, August 20th “Fight gone WRONG!”

1-Snatch technique (10-15 min skill work) 2- “Fight gone WRONG!!!” 3 Rounds -wall balls (20/14) -Kettle bell Sumo DL High pull (55/35) -box jump 20″ for everone (scale with plate jumps or box step ups) -burpees -airdyne max calories In this workout you move from each of five stations after a minute.The clock does not more »

Tuesday, August 19th “Strict Press Biathalon”

“Strict Press Biathalon” Run 800 Meters 21 Unbroken Strict Presses (95/65) Run 800 Meters 18 Unbroken Strict Presses (95/65) Run 800 Meters 15 Unbroken Strict Presse (95/65) *200 Meter Penalty Run anytime the strict press is broken* Scale options on run- 1-run 600/400/200m each round penalty run- 100m 2-airdyne .5 mile/ .3 mile/ .2 mile more »

Monday, August 18th

1- Front Squat 5×7  (five sets of seven adding weight as possible) 2-  15 MIN AMRAP (as many rounds as possible) – power clean 1, 2, 3, 4, 5, 6, 7,…… (moderate weight) -Goblet squat 3, 6, 9, 12, 15, 18, 21,…….  (moderate weight) **In between each round 35 Double unders (70 single jump rope) more »

Saturday, August 16th “Jack” BRING A FRIEND DAY EXTENDED!!!

BRING A FRIEND DAY EXTENDED THROUGH SATURDAY 9 AM CLASS!!!!   Heading into our first weekend Amber and Me couldn’t be happier with the response from the community as we have opened our facility. We will be holding a Hero WOD or a benchmark WOD each and every saturday.  For those new to Crossfit Hero WOD’s more »

Friday, August 15th “Bring a friend day”

Friday is bring a friend day!!!! Bring anyone you want and all they have to do is sign a liability waiver. 1- dynamic warm up 2- 20 min clock (partner workout) 100 cal airdyne as a team (50 per person) in remainder of time AMRAP (as many rounds as possible) 30-wall balls  (15 per person) more »

Thursday, August 14th

1- shoulder mobility/ hip mobility 10 min 2- Snatch technique   3- 10 min AMRAP (as many rounds as possible) 8- Ground to overhead with plate (45/25) 16- Lunges 24- Lateral plate jumps   *** Friday will be bring a friend to the gym day!!!!  Bring anyone you would like at no charge. (Just have more »

Coming next Saturday, August 23rd Hardcore Yoga 10:30 am

Check out the information at Hardcore Yoga HARDCORE YOGA Yoga Class with the CrossFitter in mind Benefits You might be thinking “Yoga is for sissies”. Well you—yes you, standing there with your arms crossed all skeptical and stuff, you’re wrong. This isn’t your typical yoga class. This is HARD-CORE YOGA, and it’s a match made in more »

Wednesday, August 13th

1- warmup 2-Deadlift work up to a heavy 3 rep   3-       7 Rounds 7-Deadlift @ 70% of heavy 3 rep 7- Toes to bar 200 m run 15 min cap *ask coach for modifications

Tuesday, August 12th

Tuesday, August 12th I-Clean technique/ warm up II-Push Press 5×5 III- 21/15/9 -KB Swing (55/35) -HR Push ups -Box jumps *in between each round perform 50 double under’s or 100 single jumps Post time to board -any movements that you are not familiar with talk to your coach and discuss modifications.