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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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…

* 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 Bench Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench 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) AQAP: 75 Double-unders 50 Kettlebell Swings 53/35 40 Knees-to-armpits 50 Kettlebell Swings 53/35 75 Double-unders Extra Work: 3) Crossover Symmetry: Go through this not for time, focus on positioning and…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:30, 5:00, and 7:30 2) Barbell Split Squats: 10 reps/side Every 3:00 for 3 sets This should be done as a continuation of your Front Squats. Loading should be similar to your lunges. Perform all 10 reps on 1 leg before switching to the other. Sets should be done at 10:00, 13:00, and 16:00. 3) 5 rounds AQAP: 15 Wall Balls 20/14 3 Power Cleans 155/105 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict. 5) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip…Kipping, Strict, Banded, Weighted, Supports, etc. For results post detailed weights,…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) “Rene” – 7 rounds AQAP: 400m Run 21 Walking Lunges 15 Pull-ups 9 Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) 3 rounds AQAP: 800m Run 21 Shoulder-to-Overhead 95/65 4 Rope Climbs 15ft Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip…Strict, Kipping, Assisted, Supports, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE