Workout of the Day

1. Warm-Up

2. Skill/Strength

Squat Mobility
then...
Double Under Practice for 6-8 Minutes

3. WOD

"WOD TITLE"

Start with…
30 Burpee Box Jumps 24"/20" Firebreather =30"/24"
Then…
10/9/8/7/6/5/4/3/2/1
Power Cleans 115/80 Firebreather=135/95
1/2/3/4/5/6/7/8/9/10
Shoulder to Overhead
Finish with…
30 Burpee Box Jump

4. STRETCH




Last Update on Sun, 28 Dec 2014 09:53 pm

1. Warm-Up

2. Skill/Strength

ONE CLASS AT 10:00 AM

3. WOD

Partner WOD
3000m row (switch often as you like)

Rest 5 minutes

20 minute running clock. Move right into the next AMRAP…

AMRAP 4 Minutes (alt partners every time the bar hits the ground)

Thrusters (135)(95)
AMRAP 7 Minutes Break it up anyway you want (one person working at a time)

10 Pull-ups
20 Push-ups
30 Squats
AMRAP 9 Minutes (relay style)

5 Deadlifts (225)(155)
7 Burpees
15 KB Swings

4. STRETCH




Last Update on Sat, 27 Dec 2014 07:47 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

"WOD TITLE"

MOVEMENT 1

MOVEMENT 2

4. STRETCH




Last Update on Wed, 24 Dec 2014 06:58 am

 

PLEASE REMEMBER ONLY 1 CLASS ON CHRISTMAS EVE AT 10:00 AM! 




Last Update on Tue, 23 Dec 2014 08:24 pm

 

HOLIDAY SCHEDULE
Monday classes as usual
Tuesday classes as usual
Wednesday (Christmas Eve) 10:00 am led by Coach Carol Michaelis-Mezen
Thursday closed
Friday 10:00 am led by Coach Carol and a 4:00 pm led by Coach Shawn Thumma
Saturday 10:00 am as usual




Last Update on Mon, 22 Dec 2014 09:58 pm

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CrossFit Journal: The Performance-Based Lifestyle Resource

Group Class Schedule:

Monday - Friday:

6:00-7:00 A.M. - By Appointment Only

10:00-11:00 A.M.

12:00-1:00 P.M.

4:00-5:00 P.M.

5:00-6:00 P.M.

6:00-7:00 P.M. - By Appointment Only


Saturday

9:00-10:00 A.M.

10:00-11:00 A.M.


No Sunday Class Times Available!