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Tuesday 20220111
Announcement Happy Birthday Dylan Baker!! Strength – Bench Press (1×1) Bench Press:– Heavy Single (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights *...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Assault/Echo Bike (each pace) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps...
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Thursday 20220113
Announcement Happy Birthday Ian McKenzie!! Workout – Metcon (Time) LIZARD 4 rounds25/20 Calorie Bike or 35/30 Calorie Row25 V-Ups or 25 GHD25 Dumbbell Bench 50s/35s or 25 Push-Ups25 Ring Rows or 25...
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Friday 20220114
Strength – Deadlift (1×1) Deadlifts:– Heavy Single (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights * Workout – CrossFit Games Open 13.3 (AMRAP – Rounds...
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Tuesday 20220118
Workout – Metcon (No Measure) KINGPIN 100 Double Unders20 Thrusters (95/65)– @5:00 –90 Double Unders18 Thrusters (95/65)– @10:00 –80 Double Unders16 Thrusters (95/65)– @15:00 –70 Double Unders14...
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Wednesday 20220119
Announcement Happy Birthday Erik Meadows!! (not shown) Strength – Power Snatch (10×5) Every Minute (10:00)5 Power Snatch– Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout –...
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Thursday 20220120
Workout Metcon (Time) MOCKINGBIRD Teams of 24 Rounds40 Synchro Air Squats20 V-Ups (Partner holds a plank on elbows)40 Pull-Ups (split as desired) Individual Option:4 Rounds40 Air Squats20 V-Ups20...
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Friday 20220121
Strength – Deadlift (5×5) 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)* Complete a set on the 2 minutes * Workout – Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead...
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Athlete of the Month Feb 2022
We’re proud to announce Saed Reyes as Athlete of the Month for February 2022. “The one thing (among many) i love about Saed is her eagerness to learn and her ability to be coached. She is so open to...
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Athlete of the Month March 2022
“Autumn is a joy to coach. She takes cues and immediately applies them to her training. Consequently, the quality of her movement is always on the rise. It’s great to be part of her fitness journey.”...
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