Month: October 2016
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Krav Maga Class Schedule Change
Read More: Krav Maga Class Schedule ChangeBeginning the week of May 21, 2018, the Tuesday and Thursday Krav Maga (All Levels) Class has been consolidated into one class time: 6:30pm-7:30pm.
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WOD May 22, 2018 (Tuesday)
Read More: WOD May 22, 2018 (Tuesday)Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises Weightlifting: Deadlift E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups WOD: AMRAP in 10 Minutes 9-15-21-27-33-39…etc * Sit-ups w/ medicine ball 20/14 lb Thrusters 95/65 lb *increase reps by 6…
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WOD May 21, 2018 (Monday)
Read More: WOD May 21, 2018 (Monday)Skill Work: Tabata Toes to Bar Weightlifting: Bench Press E2MOM 14 mins 4 Bench Press at 78-85% of your 1 rep max WOD: 4 Rounds for time -CAP 20 Minutes 21 Alternating Dumbell Snatch 50/35 15 Lateral Burpee Over Dumbell 9 Pull Ups, rx+ chest to bar Pull Ups 300 Meters on rower after each…
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3rd Annual One World Mental Health Awareness Day
Read More: 3rd Annual One World Mental Health Awareness DaySaturday, May 19, 2018 – Save the Date! Want a cool shirt from a local artist? Want to support an important cause? Want to raise $$ for youth counseling services? Join us for ‘Strength Against Stigma’ at the 3rd Annual One World Mental Health Awareness Day WOD & Fundraiser on Saturday May 19, 2018 at…
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Mental Health Awareness Day 2018
Read More: Mental Health Awareness Day 2018One World Mental Health Awareness Day – May 19, 2018 Join us Saturday, May 19th as we come together as a community to support and help raise awareness about those within our community that battle every day with mental health. Workout starts at 9am sharp, and is open to both boot campers and cross fitters alike. Date: Saturday, May 19th…
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WOD May 18, 2018 (Friday)
Read More: WOD May 18, 2018 (Friday)Gymnastics: Muscle-ups EMOM 6 Mins 4 Toes to the ring plus 1 ring Muscle up Weightlifting: 1 Power Clean + 2 Hang Squat Clean Complex E2MOM 14 mins 1 PC + 2 Hang Squat cleans. Start at 70% of your 1 rep max and increase weight as you feel comfortable. WOD: AMRAP in 16 Minutes…
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WOD May 17, 2018 (Thursday)
Read More: WOD May 17, 2018 (Thursday)Skill Work:Weighted Pull-ups EMOM 6 Mins 4 Weighted Pull ups or 6 weighted Dips. Choose one, it is up to you! Weightlifting: Push Press E2MOM 12 Mins 5 push press at 75% of your max, alternate with 6 chest to bar or regular pull ups on alternate minute WOD: 3 Rounds for time -CAP 22…
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WOD May 16, 2018 (Wednesday)
Read More: WOD May 16, 2018 (Wednesday)Skill Work: Tabata Alternating Dumbbell Snatches 50/35. For those who have requisite mobility try Alternating Dumbbell SQUAT Snatches Weightlifting: Deadlifts E2MOM 12 mins 2 DLs at 88% of your max alternate with 8 toes to bar. WOD: 4 Rounds For Time -CAP 20 minutes: 200 m Run with Wall Ball 20/14# 20 Wall Balls 20/14#…
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WOD May 15, 2018 (Tuesday)
Read More: WOD May 15, 2018 (Tuesday)Skill Work: Tabata Bar Muscle-ups Weightlifting: Front Squat E2MOM 14 minutes of 6 Front Squats at 72% of your 1 rep max WOD: 3 Rounds for time CAP-20 minutes 400M Run 30 Overhead walking lunge steps w/ plate 45/35 lb 20 Box jumps 24/20″
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WOD May 14, 2018 (Monday)
Read More: WOD May 14, 2018 (Monday)Core: Tabata Alternating Flutter Kicks/ Hollow Rocks Weightlifting: Bench Press E2MOM 14 minutes of 6 of Bench press at 70% of 1 rep max WOD: 3 Rounds with 1 minute on each station Calorie Row Over Head Squats 95/65 Burpee Pull Ups Double Unders Rest
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