Strength: Seated KB press Rowing. Lots of rowing. A CrossFit Main Site WOD from earlier this year.

[vc_row][vc_column][vc_column_text]The good news is we are getting a new roof this week at the gym.  The bad news is the falling debris inside the building

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Results:

Barbell push press and running intervals. Show up and see the numbers.

Fat Gripz and Deficit deadlifts, 2″, heavy. With a little conditioning to follow. Be there.

Lots of posterior change accessory work. Lots of glutes, hamstrings & scaps. Then a quick KB swing workout with handstand pushups at the top of

Squat cleans, sumo deadlifts, pullups and ball slams. Be there????

Friday Surprise. Show up and see what’s on the board.

“The Ghost”

Strength: Thrusters, heavy, followed by a quick little conditioning finisher. Be there!

Strength: Pull up negatives & Single leg KB deadlifts WOD: Christine AfterWOD: a 9/11 Tribute

Front squats, KB swings and single unders, for about 15-17 minutes. Be there. We have close to 20 new people starting our 6-Week All New

Recovery WOD

Deadlifts, heavy sets to 80+ percent. Be there.

A little adjustment today due to the heat. We’re turning off the clock today. Don’t worry, you’ll get plenty of work but no pressure to

Results

Happy Labor Day. We are closed Monday except for one big mid-morning group workout. Doors open at 9:00am Warmup starts at 9:15am immediately followed by

Reminder, No Open Gym Sunday 9/2/2018

Deck of Cards is switched to Saturday, Partner-Style. Friday will include bench press, toes to bar and 400M runs. Be there! We will have one

Strength Day, choose one Clean & Jerk 5-5-3-3-1-1-1 to 1RM Overhead squat 5-5-3-3-2-2-2 to 2RM Back squat 5-5-3-3-3-3 to 3RM Front squat 5-5-5-5-5 to 5RM

No Clock Week continues Accessory lifts – Back, glutes and hamstrings plus some jumping rope and running. Don’t miss this posterior chain slammer.

No Clock Week continues with Grace Mile 30 reps clean and jerk 135/95 plus one mile run. You’ll have four options on how and when

No Clock Week returns Focus on improving form and performing as strict of reps as possibles In the absence of the clock. Workout: No Clock

Make up the Deadlift WOD from Thursday or a 20 minute Pick’em WOD

Deadlift 2-2-2-2-2- to 2 rep max Followed by a quick and nasty finishing EMOM.

Hang snatch & OH squat strength work followed by… 21-15-9 reps for time of OH squat 95/65 Pullups ** If you are thinking about skipping

More like a Wednesday than a typical Tuesday. Lots of posterior chain accessory work followed by a push-pull+core workout. Wednesday will be more like a

Squats, all day!

Posterior chain accessory work then a fast and furious power clean and ring dip wod. Muscle-ups into ring dips optional( Jacked) Wednesday: Heavy squats, LB

It never gets old

Friday Surprise. Show up and see what’s on the Whiteboard.

Front squats, strength or skill. Be there!

Recovery Workout, not for time, with box jumps, GHD hip & back extensions, short runs and L-sits, lots.

Cluster “Grace” 115/85 Following a 10 minute EMOM Barbell complex.

Results:

Results

Makeup Day If you missed Thursday’s WOD, you’ll do it today. If you did Thursday’s WOD but missed Wednesday’s,you’ll do it today. If you did

Deadlifts. At 70%. Lots of them. Don’t miss it. Oh yeah, someone is turning 45 today!????????

Hang power snatches. Practice, practice practice. Followed by “Empty-Bar Randy”

Triple 7’s

Deck of Cards, the long way.

Overhead squats, heavy or for skill

Heavy barbell press, 5-5-5-5-5 Followed by a Rowing and ? Recovery WOD. Show up and see the details.

Squat cleans, strength or skill, following a warmup of skill and mobility work. Show up for the details.

AMRAP IN 20 minutes of KB goblet lunges KB swings (American) Crossover pushups Jumping rope Show up and see the numbers. Sneak Peek for the

Partner Angie

Back squats, 10 sets of 5 reps Skill or strength, both with a new technique/stance. Show up and see the details.

A typical Monday Grinder, with a little jump rope action mixed with some dumbbell, kettlebell and inverted movements. Show up and see the details.

[vc_row][vc_column][vc_column_text]Results[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Friday Surprise.  Show up and see the details.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Deadlifts, heavy, for about 20 minutes.  Show up and see the rep scheme and percentages. [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]We are closed all day Wednesday, July 4, 2018.  Enjoy your holiday. If you are in a bad way for a workout, show up at

[vc_row][vc_column][vc_column_text]Strength:  DB push press & floor press, heavy Conditioning: Max heart rate for 6-9 minutes, show up and see the spicy little dish. [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Pullups, pushups, situps and squats.  Show up and see the numbers We are closed all day Wednesday, July 4, 2018.  Enjoy your holiday. There are

[vc_row][vc_column][vc_column_text]Partner Workout, Rain or Shine. Show up and see the details. We are closed all day Wednesday, July 4, 2018.  Enjoy your holiday. There are

Recovery WOD. Show up and see what’s on the Whiteboard.

Back squat 2-2-2-2-2-2-2

Strength: Shoulder presses and floor presses WOD: Show up and see the numbers

Tabata Intervals. Show up and see the movements.

Results:

Front squats 5-5-5-5-5-5-5 DB bench press 8-8-8-8-8-8

One-arm KB swings, ring dips and 500 meter laps, for 15-18 minutes. Show up and see the details.

[vc_row][vc_column][vc_column_text]Strength:  Seated DB overhead press 10-10-10-10 Conditioning:  Kettlebells, pushups and short runs, for about 15-20 minutes.  Show up and see the details. FYI- We have

Deadlifts Test your 1 Rep Max. You choose Sumo or traditional stance.. If you are new to deadlifts, you will perform a 5×5 workout at

Hang power cleans and burpees, fast and furious, for 7-10 minutes

[vc_row][vc_column][vc_column_text]Strength/accessory work:  Pullup negatives & KB single-leg deadlifts WOD:  Wall ball shots and rowing, lots.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Thruster 5-5-5-5-5-5-5 Skill or strength. You choose to stay medium weight to practice and improve forma dn technique or go heavy and attempt a 5

Three five-minute WODs, fast and furious. 1. Sucky 2. Suckier 3. Suckiest