Category: Move

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minutes 5+6 – Non-Monostructural Conditioning Minutes 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 –…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Run/Ski/Bike/Row: A – 10 minutes Easy B – 4 x 3 minutes (1 minute Easy, 1 minute Moderate, 1 minute Hard) C – 10 minutes Easy D – 8 x :20 Hard/:40 Easy Yes you are going to stay on a machine for 40 minutes, yes this is still CrossFit. This is a great opportunity for those who are religious 5-6 days/week to give your body/joints a break, and get some good breathing work in. In addition, this is a great opportunity to learn how to…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5/side Single Arm Kettlebell Swinging High-pull 2 – 3/side D-Ball Kneeling Lunge 3 – 5 High Box Jumps For movements 1 and 2 perform all reps on one side before switching to the other. Pick moderate loads and focus on quality. Box Jumps starts at a moderate height and build as high as possible. Stop and reset between each Box Jump. 2) 10 minute AMRAP: 6 D-Ball Over the Shoulder 70/50 9 Burpees 12 Knees-up Extra Work: 4) Handstands: 10 minutes Practice Work…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 80-90% Pick weights based off of feel. Use past weeks for reference points. 3) 50-40-30-20-10 – AQAP: Russian Kettlebell Swings 35/26 Air Squats Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights,…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 1 mile Run 100 Ring Rows 200 Abmat Sit-ups 300 Alternating Lunges 1 mile Run Partition the Pull/Sit-up/Lunge however you’d like, 5-10-15 x 20, 10-20-30 x 10, etc. Extra Work: 2) Double Kettlebell Overhead Carry: 400m Use a weight you can carry at least 100m to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE