Workout of the Day: Tuesday, 07-November-2023 Warm-up 2 Rounds400/350m Row100ft Bear Crawl Skill Work 12 min alt EMOMEven min: 5-20 Perfect Push-ups Odd min: 5 -10 Kipping Pull-ups Metcon (AMRAP – Rounds and Reps) 14 AMRAP60/50 cals Row20 Double DB … Continue reading “CrossFit WOD, November 7, 2023” →
Workout of the Day: Monday, 06-November-2023 Warm-up 9 min alt EMOM30 sec Wall Sit6 Burpees8 Walking Lunges Back Squat (Every 3 min for 9 min 10 back Squats @ 80% of 10 RM or 60% of 1RM) Metcon (Time) 8 … Continue reading “CrossFit WOD, November 6, 2023” →
Workout of the Day: Saturday, 04-November-2023 Announcement Yoga w/Jenny this Saturday at 9:45 am, please reserve a spot, thanks! Warm-up 400m Run 15 Ring Rows 10 Push-ups 5 Burpees 10 Push-ups 15 Ring Rows 400m Run Metcon Teams of 2 … Continue reading “CrossFit WOD, November 4, 2023” →
Workout of the Day: Friday, 03-November-2023 Announcement Yoga w/Jenny this Saturday at 9:45 am, please reserve a spot, thanks! Warm-up 4 Rounds 5 Front Squats 8 Hang Power Cleans 10 Sit-ups Hang Squat Clean (10 EOMOM 5 Hang Squat Cleans … Continue reading “CrossFit WOD, November 3, 2023” →
Workout of the Day: Thursday, 02-November-2023 Announcement Yoga w/Jenny this Saturday at 9:45 am, please reserve a spot, thanks! Warm up 3 Rounds 5 Scap Pull-ups or Scap Ring Rows 10 Sit-ups 30 sec HS hold Toes-To-Bar (Find MAX set … Continue reading “CrossFit WOD, November 2, 2023” →
Workout of the Day: Wednesday, 01-November-2023 Warm-up 10 PVC Pass Throughs Roll the Lats then 2 Rounds 5 Tempo OHS 10 V-ups Hang Squat Snatch (10 EOMOM 5 Hang Squat Snatch Work to Heavy set of 5) 5×5 Metcon (Time) … Continue reading “CrossFit WOD, November 1, 2023” →
Workout of the Day: Tuesday, 31-October-2023 Announcement Tomorrow 10/31 the last class will be at noon, no evening classes. Happy Halloween! Warm-up 3 Rounds 15/10 cals Row 5 Tempo Push-ups Push-ups (Max reps) Perfect Push-ups are when the body is … Continue reading “CrossFit WOD, October 31, 2023” →
Workout of the Day: Monday, 30-October-2023 Announcement Tomorrow 10/31 the last class will be at noon, no evening classes. Happy Halloween! Warm-up 3 Rounds 12 Hip Bridges or GHD Hip Ext 4 Tempo FS Back Squat (Find 10 RM Back … Continue reading “CrossFit WOD, October 30, 2023” →
