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Workout of The Day (WOD)
Cash Out3 sets:reverse crunches x 15DB torso row x 10/sideDB Shrugs x 15Warmup3 sets of:Deadlift x 4-6 reps @ 30X1Rest 20 secondsTall Box Jumps x 5 repsRest 20 secondsPassive hang :30 secondsRest 20 secondsSingle Arm Kettlebell Front Rack Box Squats...
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Task3 x 5SB cleans *ascending ladderWarm-up5-4-3-2-1SB squats + carry 20m+2 rounds of:15 seconds of Dumbbell Lateral Raises15 seconds of Hercules Hold with Thumbs Facing UpRest 60 seconds, and then…2 rounds of:15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up15...
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WODFor time 60 Burpees 50 overhead Plate Lunges (45/25) 40 Sit-ups 30 Double Unders20 Pull-ups 10 Man MakersCash OutBench Press * new cycle 65% x 575% x 585% x 5+Tricep press downs 3 x 15+Lat pull downs 3 x 15...
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WODFor time:30 pull ups15 Box jumps45 Cal Row15 Box jumps30 pull upsCash OutKettlebell Halos x 10 (5 each direction)Walking Lunges w/ Overhead Reach x 10(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)Death...
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StrengthStrict Press +10lbs 65% x 575% x 585% x 5++SkillEMOM x 8 min Clean Complex lift offclean pull * shrugclean high pullcleanWODThree sets for times of:Row 500 Meters100 Double-Unders10 Overhead Squats*10 Unbroken Ground to Overhead*Rest 3 minutesCash OutThree sets of:Pallof...
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WarmupThree sets:60 second Wall-Sit30 second Sandbag Squat100-Foot Sandbag Carry60 second Wall-SitRest 90 secondsWOD15min AMRAP50m Mixed kb Rack OH carry *switch arms @25m 10 Wall Balls8 Lateral Slam Balls6 Pistols4 HSPU2 Bar Muscle upsStrengthFront Squat10 x 3 @ 85%
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Pre-SkillSnatch grip push pressSnatch grip push jerkSnatch balanceOHSSkillEMOM x 8minSnatch Complex lift offSnatch Pull Snatch High PullSnatchWODFor time:100m Single arm Farmers Carry50 Russian Kettlebell Swings (32/24 kg)25 Toes to Bar100 Jumping Lunges25 Toes to Bar50 Russian Kettlebell Swings100m Single arm...
read more Imagine yourself in just 30 days from now. You could be 10 lbs lighter, stronger, full of energy, and feeling great about yourself.
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Workout of The Day (WOD)
SkillEMOM x 12min1) Russian twist2) Side plank Oblique raises 3) Slider Mountain climbers4) Single arm hangWOD4 rounds:8 min to perform 500m Row 400m Run 12 Alt DB Sn (50/35) 5 Burpee Pull ups 10 Push upsWarmupTwo Sets:Plank Shoulder Taps x...
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WODpartner workout *teams of 23 GirlsBarbara 5 rounds for time: 20 pull-up 30 push-ups 40 sit-ups Megan 21-15-9 reps for time of: Burpees KB Swings (53/35) Double-Landers Isabel *alt db30 reps for time of: Snatch
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Personal Training
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
Incredible Fundamentals Course
This is the first step in getting started with group CrossFit classes. Inside this six session one-on-one course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
Incredible Fundamentals Course
This is the first step in getting started with group CrossFit classes. Inside this six session one-on-one course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
Group CrossFit Classes
Our sixty-minute classes include, a warm-up, skill/strength work, daily WOD, core work, and a cool down. With prior CrossFit experience, we allow you to get started with group classes. However, you are welcome to register for our Incredible Fundamentals Course as a “refresher”.
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