WOD / UPDATES

We are now open for LIVE CLASSES for current members.  You are required to RSVP to reserve your spot.

CrossFit Workout – Thursday 02/16/2017

WOD
No Comments
“No Clock” Week continues Strength:  DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD:  5 rounds, not for time of 5 kick to handstand (3-5 second hold each) 10 burpee broad jump, 4′ minimum 500 Meter row Warmup: 4 rounds, 10 reps each of shoulder rollout – pvc overhead squat – pvc strict pushup…

CrossFit Workout – Wednesday 02/15/2017

WOD
No Comments
Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M row sprint after each set. Rest as needed between sets. Skill: Muscle-up transitions 3×5 Muscle-up transitions Warmup & AfterWOD will be on the Whiteboard. ** We have an impromtu All…

CrossFit Workout – Tuesday 02/14/2017

WOD
No Comments
“No Clock” Week continues Skill or Strength: Snatch, either light to medium practice drills or heavy doubles. Details will be on the board. Workout: “Isabel”, not for time 30 reps – power snatch 135/95 The objective today is to increase the bar weight closer to the Rx’d weights with no concern for how long it…

CrossFit Workout – Monday 02/13/2017

WOD
No Comments
“No Clock” Week.  We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts with no concern for the time to complete the day’s routine. Warmup: 3 rounds of 400 meter row, 5 – 1 inchworm into 2 piked pushups, 5 – shoulder circles…

CrossFit Workout – Friday 02/10/2017

WOD
No Comments
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout from the past week, or use today as an Open Gym format to work on skills/drills/weaknesses. WEEKEND UPDATE: ** We sent our February Member email newsletter Thursday afternoon. If you…

CrossFit Workout – Thursday 02/09/2017

WOD
No Comments
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare at the beginning, no deciding after you start the WOD. Warmup: CF Cleveland Ab routine plus ball slams, 15 reps each x 3 or 4 rounds until your group is…

CrossFit Workout – Wednesday 02/08/17

WOD
No Comments
Skill or Strength:  Front Squat 5-5-5-5-5 Strength: find your 5 rep max or increase at least 5lbs over your last front squat 5 rep workout Skill: 5 rep tempo front squats, 42×1. Increase weight as form allows. Target 50%-60% of 1 rep max. Conditioning WOD: On the board

CrossFit Workout – Monday 02/06/2017

WOD
No Comments
Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ? Sneak Peek for the Week: Tuesday: Barbell press 1RM plus a hang clean met con Wednesday: Strength or skill, Front squats Thursday: Rowing Helen++ (5 rounds) Friday: Box jumps, sumo…
Menu