Holiday Schedule: No 11:30 am or 6:30 pm classes` Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5 Sets: 5 Reps @ 75% WOD 8 Minute AMRAP: 4 Single Arm DB Thrusters 50/358 C2B Pull-Ups12 DB Facing BurpeesRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill EMOM 7 Minutes 2 High Hang Snatch + 1 Hang Snatch WOD Teams of Two 200 Meter Run*5 Deadlifts 225/1555 Burpees5 Box Jumps or Step-Ups *One partner completes the...Read More
The Open/Intramural is here! Below are the teams. Week one theme is 80’s! Still want to join a team? Let us know and we’ll add you to a team! Learn more about how the intramural and how to get points here Shrug Life AliBillyTinaLisaHannahTylerKen Rowing Pains RhondaJoletteStefanKrisJustinRob LLee Less Talk’n, More Squat’n JackieKristyPinkyKatrinaMichelleMat Y WOD’s...Read More
Programing note: This Thursday’s workout looks a bit different than normal. Friday’s Open workout won’t be announced until Thursday afternoon and we don’t want everyone doing the same movements two days in a row. – Our week 1 Intramural theme is 80’s! -Learn about his year’s CrossFit Open and our Intramural here Warm-Up 2 Minute...Read More
Learn about and register for our 2023 Intramural Open here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang5 Single Arm Ring Rows10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Dips or Ring Dips x 5-10 RepsStrict HSPU or Unsupported Strict Press x 5Supine Barbell Rows x 6 WOD...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Banded Pull-aparts5 Bottoms Up Press:15 Bar Hang:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 70% WOD Complete 4 Sets For Max Reps: :30 Hang Power Cleans 95/65Rest :30:30 Bike, CaloriesRest :30:30 Toes-to-BarRest :30Read More
Learn about and register for our 2023 Intramural Open here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 6 Sets: 5 Reps @ 70% WOD Open workout “12.1” 7 Minute AMRAP: Burpees to a 6″ target Compare to: 2/3/2022Read More
Warm-Up 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers20 Banded Pull Aparts Strength/Skill Clean 10 Minutes to build to a heavy single or work on technique WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 11/26/2022Read More
Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows Strength/Skill 12 Minutes to work on gymnastics skill of your choice WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run New running route: Leave the gym to the right, enter the running path at the bridge, turn left and...Read More
Learn about and register for our 2023 Intramural Open here Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels10 PVC Pass-through Lunges5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill EMOM 9 Minutes High Hang Snatch x 3 Reps WOD 15 Minute AMRAP: 3 Toes-to-Bar6 Burpees8 Alternating PistolsRead More
