Clik here to view.
Tuesday 20210504
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo Warmup* 10 Sidestep R/L* 10 Forward/Backwards Walk R/L* 10 Glute Bridges* 10 Single Leg Glute Bridges R/L* 10...
View ArticleClik here to view.
Wednesday 20210505
Announcement Happy Birthday Ari Bogotch!!! Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**Crossover SymmetryorBanded 7’s-into-6 min AMRAP20 Single Unders5...
View ArticleClik here to view.
Thursday 20210506
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**Crossover Symmetry-into-6 min AMRAP30-sec assault bike5 scap pullups1 rope climb pull (Just 1 pull)5 hanging knee raise...
View ArticleClik here to view.
Friday 20210507
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 min assault bike5 Up Downs5 Kip Swings + 1 Strict Pull Up5 Power Snatches (empty bar – build across sets)...
View ArticleClik here to view.
Saturday 20210508
Announcement Happy Birthday Kimberly Applebaum!! Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**3 rounds1:00 Row10 Single Arm Dumbbell Upright Row (each)10...
View ArticleSunday 20210509
CrossFit Rx – CrossFit Announcement Happy Birthday Jonathan Preston!! Warm-up Warm-up (No Measure) Trainers Choice Metcon Metcon (Time) For Time: 800m Run 25 Russian Kettle Bell Swings 53/35 25 Ring...
View ArticleClik here to view.
Monday 20210510
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet...
View ArticleClik here to view.
Tuesday 20210511
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo Warmup* 10 Sidestep R/L* 10 Forward/Backwards Walk R/L* 10 Glute Bridges* 10 Single Leg Glute Bridges R/L* 10...
View ArticleClik here to view.
Programming, New Members, Birthdays, Preview
Happy Belated Mothers Day, Sorry for the late email STRENGTH New strength cycle starts May 17th. (8 week cycle) * The Strength Cycle will be another variation of the Burgener Cycle. Saturdays will...
View ArticleWednesday 20210512
CrossFit Rx – CrossFit Announcement Happy Birthday Gregory Steigerwalt and Ruben Rodriguez!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or...
View ArticleClik here to view.
Thursday 05132021
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**10 min AMRAP1 round of rowling (max of 5 penalty burpees)5 wall balls (focus on breathing and cycling arms)3 Step-ups...
View ArticleClik here to view.
Friday 20210514
Announcement Happy Birthday: Lydia Kolb!! Warm-up – Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**8 min AMRAP30-sec single unders5 dynamic squat stretch3 sky reacher...
View ArticleClik here to view.
Saturday 20210515
Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate**Tabata Row (10 sets)20 secs on/ 10 secs rest– into –3 sets5 inch Worms10 Alternating Box Step Ups Warm-up – Warm-up (No...
View ArticleSunday 20210516
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) Trainers Choice Workout Metcon (Time) 3 Rounds For Time 550 meter Row 12 Deadlifts (225/155 lb) 21 Rings Dips Accessory Warm-up (No Measure) Tabata...
View ArticleClik here to view.
Monday 20210517
Metcon (Time) For Time:800m Run30 Pull-ups60 Push-ups90 Air Squats400m Run20 Pull-ups40 Push-ups60 Air Squats200m Run10 Pull-ups20 Push-ups30 Air Squats TARGET SCORETarget time: 18-20 minutesTime cap:...
View ArticleClik here to view.
Tuesday 20210518
Workout – Metcon (No Measure) Every min (12:00)200/175m Row TARGET SCORETarget time: 40-45 secondsTime cap: 50 seconds Scaling OptionEvery min (12:00)40 seconds max Meter row Strength – Squat Snatch...
View ArticleClik here to view.
Wednesday 20210519
Announcement Happy Birthday Juana Farfan!! Workout – Metcon (Time) 8 SetsEvery 3:00 or 1:112/10 Calorie Assault Bike10 Dumbbell Thrusters (35’s/25s)8 Burpee Box Jump Overs (20) TARGET SCORETarget time...
View ArticleClik here to view.
Thursday 20210520
Workout – Metcon (AMRAP – Rounds) 10:00 Amrap16 Alternating Front Rack Step Back Lunges (95/65)12 Hang Power Cleans (95/65) TARGET SCORETarget number of Rounds: 5+Minimum number Rounds before scaling:...
View ArticleClik here to view.
Friday 20210521
Workout – Metcon (Time) 3 Rounds200ft Farmer Carry (100s/70s)30 Toes to Bar30 Wall Balls (20/14) TARGET SCORETarget time: 13-15 minutesTime cap: 20 minutes Scaling Option3 Rounds200ft Farmer Carry...
View ArticleClik here to view.
Saturday 20210522
Strength – Squat Snatch (1RM) Snatch: – Build to a heavy single in 15 mins * rest 60 seconds between sets * Strength – Clean and Jerk (1RM) Clean & Jerk for load: – Build to a heavy single in 15...
View Article