Category: Sport

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) 5 Strict Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Strict Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell. 2) 3 rounds AQAP: 60 Double-unders 30 Wall Balls 20/14 10 Chest-to-bar Pull-ups Extra Work: 3) Crossover Symmetry: Go through this not for time, focus on positioning and muscle activation. 4) 50m…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) Hang Snatch: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 2) Hang Clean: 1 Rep Every 45 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) 10 minute AMRAP: 12 Power Cleans 75/53 9 Knees-to-armpits 6 Burpee Lateral Bar Hops Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds betweens sets. Make…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:00, 4:00, 6:00, and 8:00 2) Barbell Split Squats: 7 reps/side Every 2:30 for 4 sets This should be done as a continuation of your Front Squats. Perform all 7 reps on 1 leg before switching to the other. Sets should be done at 10:00, 12:30, 15:00, and 17:30. 3) AQAP: 400m Run 21 Overhead Squats 95/65 400m Run 21 Front Squats 95/65 400m Run 21 Back…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD:  1) 3 rounds AQAP: 800m Run 30 Deadlifts 95/65 20 Push-ups 10 Overhead Squats 95/65 Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep count you can complete without stopping in the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1a) Tempo Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. Movement should be 4 seconds down and then an aggressive drive back up. 1b) Tempo Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. Movement should be 4 seconds down and then an aggressive drive back up. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x…