• 141218 Thursday

    141218 Thursday

    Announcements Holiday Hours 12/22-12/28 Mon/Tues: Normal Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a Thursday: Closed Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a Sat/Sun: Normal Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Back Squat, KB Windmill, Toes 2 Bar, Rebounding/DU Practice 20s. Strength Development Take 18 […]

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  • Holiday Hours Dec 22-Dec 27th

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    Holiday Hours for Monday 12/22-Sunday 12/28 include: Monday & Tuesday: Normal Hours Wednesday: 12/24 Open Gym 6:30a – 1:30p, Classes @ 6:30a & 9:30a (Will be able to accommodate large groups please feel free to attend.) Thursday: 12/25 CLOSED Friday: 12/26 Open Gym 6:30a-12:30p then 4:30p-6:30p, Classes @ 6:30a & 9:30a (Will be able to accommodate large […]

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  • 141217 Wednesday

    141217 Wednesday

    Announcements Holiday Hours 12/22-12/28 Mon/Tues: Normal Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a Thursday: Closed Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a Sat/Sun: Normal Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 3-6: KB Good Morning, Dip, C2B Pull-up (Strict Rnd 1), Power Clean. Strength/Skill Development A. […]

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  • 141216 Tuesday

    #fitnessnerds

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-8: Axle Front Squat, T-Push-up, Turkish Get-up, Toes 2 Bar. Strength Development Take 15 Minutes to work through A1/2: A1. : Thruster (x 3-5 ) A2. : 1-arm DB Bent Over Row (x 4-6/arm ) WOD Turkey Run (Time) 10-8-6-4-2 Turkish Get-ups -Alternating […]

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  • 141215 Monday

    Look for these faces in group classes this week!

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Sumo Deadlift, C2B Pull-up (Strict Rnd 1), Wall Ball, KBS. Strength Development Take 20 Minutes to alternate b/w A1/2: A1.: Back Squat (@30×1; build to a tough single. ) A2. : 1-arm DB High-Pull (@31X0; 4-6/arm ) WOD Metcon (AMRAP – Rounds […]

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  • 141214 Sunday Recovery

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    Main – CrossFit AirDyne Intervals (8 Rounds for calories) AirDyne 2 Minutes @ 85% or a tough yet sustainable effort Rest 2 Minutes Walking x 8 Sets

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  • 1412213 Saturday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-10: Romanian Deadlift, 1-arm DB Press, Pull-up (Strict Rnd 1), Box Jump (Step Down). Strength Development A1. : Front Squat (@30×1; 4-6 x 4) A2. : Kipping Pull-ups (AMRAP-2 x 3. ) Recommend 3 strict pull-ups & 3 strict dips prior to kipping […]

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  • 141212 Friday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Overhead Squat, Toes 2 Bar, Dip, Plank Burpee DB BSU. Strength Development Spend 18 Minutes working through A1-3: A1. : Sumo Deadlift High Pull (x 6-10 ) A2. : 1-arm DB OH Carry (x 40-80m/arm ) A3. : DUs in 60s (AMRAP […]

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