WOD Skill 10 Minutes of Handstand Work Free Standing / Handstand Walk / Kick up to Wall Conditioning Alternating EMOM 30 17/15 Row Calories 17/15 Bike Calories Rest 1 min
WOD Lifting Back Squat 3 x 12 Use the heaviest weight you can for each set and rest as needed between. You shouldn’t be going to failure on any of the sets, however, slowing down towards the end is good. Time under tension is a good thing! Conditioning For Time: 100 Box Jumps 24/20 EMOM… Read more »
WOD Conditioning For Time: 50 Calorie Bike 3 Rounds 3 Power Cleans 225/155 21 Chest-To-Bar 63 Double Unders Buy Out: 50 Calorie Bike Goal Time: Sub 15 Time Cap: 25 min
DECK OF CARDS!!! Come for a fun filled morning of fitness!!
WOD Conditioning AMRAP 20 3 Rounds 5 Pull-up 10 Push-up 15 Air Squats 1 Round 5 Power Snatch 135/95 10 Box Jump 30/24
WOD FLOW (Not For Time) Row 1000m 20 Toes-to-bar 20 Med Ball Cleans (20/14) 100 Double unders Run 1000m 20 Hollow Rocks 20 Single leg barbell Box Step-Ups 45/35 100 Double Unders Bike 3 mi 20 Pike Compressions 20 Strict Pull Ups 100 Double unders
WOD Lifting Clean and Jerk 5 x 1 *Heaviest weight for each set Conditioning E3MOM 18 10 Dumbbell Lunges 10 Dumbbell Hang Power Cleans 10 Dumbbell Push Jerks 10 Dumbbell Deadlifts *Pick Weight
WOD Lifting Back Squat 5 x 3 @ 70% Grunt Work Kettlebell Farmers Carry 70/53 400m *every time you break complete 5/5 Single Arm Kettlebell Push Press Skill Strict Toes-To-Bar 3 x 10 Accessory 100 Banded Good Mornings
WOD Skill EMOM 10 6 Handstand Push-up Conditioning 21 – 18 – 15 – 12 – 9 – 6 – 3 Bar Facing Burpee Deadlifts 225/155 Goal Time : Sub 16 min Time Cap : 25 min
Got a superhero shirt? You might wanna wear it today 😀
We are back at it again tomorrow!! Just a reminder that we are going to be introducing a few new COVID precautions and procedures, so here are a few things to expect.
Classes will be limited to 7 athletes, so if you come during a busy class make sure you reserve your spot ASAP! If you choose not to attend the class you signed up for, PLEASE go in the app and remove your reservation so someone on the waitlist can attend.
Coaches will be taking all athletes’ temperatures when they arrive for class, so please be patient. If you have any symptoms whatsoever, DO NOT come to the gym. If you are coughing (with the exception of “Fran” cough) or appear to be sick in any way, the coach will ask you to leave.
We will continue our cleaning procedures, including mopping after every class and wiping down all equipment and surfaces.
Song’s weightlifting classes are postponed for one more week! Nutrition Bootcamp is continuing with no postponement.
I hope everyone is ready to hit the ground running, because we have an intense week ahead of us! We have a variety of strength portions, including powerlifting and Olympic lifting, and some fun, LONG workouts. There’s definitely something for everyone. You’ll also want to make sure you join us on Saturday for one of our three classes, as we will be doing a partner workout in honor of a very special person that day.
Let’s have a great week guys, and stay tuned for more info about the CrossFit Open, because we will be gearing up for it in the next week or two!!! FINALLY!!