Don’t forget to sign your kids up for Friday’s online CrossFit Kids class Register here. Warm-Up :30 Jumping Jacks:30 Mountain Climbers:30 Sit-Ups Then, 3 Sets: Hand Release Push-up x 5-10 RepsReverse Lunge + Reverse Lunge + Squat x 10 RepsPVC or Broomstick Pass Through x 10 Reps WOD Complete 5 Rounds for Time: 100 Meter...Read More
Warm-Up :15 Tip toe walk:15 Heel Walk Then, 2 Rounds: :15 Jumping Jacks:15 Running High Knees:15 Skipping High Knees:15 Alternating Toe Touch:15 Crab Walk:15 Bear Crawl Stretch/mobility focusing on calves and shoulders WOD 18 Minute AMRAP: 8 Pull-Ups or Rows12 Tuck-UpsRun 200 Meters Equipment scaling/modifications Complete sit-ups if you struggle with tuck-ups. Substitute rows, or...Read More
CrossFit Kids starts Wednesday for all our member’s kids! Sign-up HERE Special edition shirt for Cinco de Mayo! Shop our online store HERE Warm-up 2 Sets: :30 Jumping jacks:30 Pineapple pickers:30 Plank:30 Alternating toe touch Then, 3 Sets: Single Arm DB Deadlift x 6 reps each ArmSingle Arm DB Row x 6 reps each armSingle...Read More
Need an hour break from your kids while you’re stuck at home? Starting this week, we will be offering CrossFit Kids online through Zoom for all our member”s kids. Classes are Mon, Wed, Fri at 12:00pm, and you can sign them up HERE Warm-up 2 Sets: :30 Jumping Jacks:30 Plank Hold:30 Air Squats:30 Shoulder Taps:30...Read More
Warm-Up 3 Sets: :15 Running High Knees:30 Plank Hold:15 Skipping High Knees:30 Squat Hold:15 Jumping Jacks:30 Rest WOD Complete the Following for Time: 50-40-30-20-10 reps of: Sit-UpsWalking LungesRead More
Warm-up 3 Sets: :30 Jump rope or jog in place:30 Plank hold10 Knee hug to lunge5 Latteral bear crawl, each direction WOD Complete 4, 3 Minute AMRAP’s: Accumulate :30 Hollow Hold20 Air SquatsBurpees x Max Reps Rest 2 minutes between each set Score = Total # of Burpees Read more about hollow holds hereRead More
WOD Recovery Day. Sign-up for online Yoga Spend some time working on mobility, skills, and fundamentals Today’s mobility: Spend some time playing around with the couch stretch Today’s Skill/Fundamental: Spend some time becoming familiar, holding, and rocking in the hollow body position. Read more about how to practice at home HERE You can also complete...Read More
Warm-Up 3 sets: Jumping Jacks x 25 RepsBarbell, Plate, or Backpack Row x 10 RepsPush-up Plank x :15Inchworms x 5 Reps WOD Complete 5 Rounds: Grasshoppers or Mountain Climbers x Max Reps(left+right=1 rep)Strict HSPU or Pike Push-ups or Seated DB Press x Max Reps -Rest as needed between each movement and each set to maximze...Read More
Sign-up for our online classes HERE Warm-Up 3 Sets: Mountain Climbers x :30Air Squats x 10 @22×1Hollow Hold x :15Superman Hold x :30 WOD EMOM for 21 Minutes (7 Sets): Station 1 – Burpees x 8 RepsStation 2 – Bear Hug Back Pack Squats x 12 RepsStation 3 – Back Pack Sit-Ups x 10 Reps...Read More
