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Saturday 20200627
Warm-up Warm-up (No Measure) 2:00 Cardio Choice Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell Workout Metcon (No Measure) EMOM x 20 MINUTES MIN...
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Sunday 20200628
Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS FOR TIME 5...
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Monday 20200629
Warm-up Warm-up (No Measure) 400m Team Run (find a buddy and stick with the entire time!) Into… AMRAP x 5 MINUTES (w/ empty barbell) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from...
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Tuesday 20200630
Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Skill Metcon (No Measure) EMOM x 12...
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Wednesday 20200701
Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25 Butt Kickers MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar MIN 3 – :25 Inch Worms / :25 Good Mornings MIN 4 – 10 Elbow Punches +...
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Thursday 20200702
Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ Pace) 10 Walking Lunges 5/5 KB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) 10 KB Deadlift 5/5 KB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace)...
View ArticleMember Tested Positive
Hello Everyone, A member has just informed us they have tested positive for Covid. Here are the facts and what we know: They did not feel sick They had sniffles and loss of taste and smell, not sure...
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Friday 20200703
Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Cal Bike 5 Push Up to Pike 8 Slow Scap Pull Ups 8 Slow DB Deadlifts Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate...
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Saturday 20200704
Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 MINUTE CAP) 5 Push Up to Pike 10 Alt. Groiners 5 Barbell RDL 10 Alt. Elbow Punches 5 Front Squats Workout Holleyman (Time) 30 Rounds for time of: 5...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 5 Strict Burpees + 5 Tuck Jumps Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press + 5 Slam Balls Workout Metcon (AMRAP...
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Monday 20200706
Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ Empty Barbell… 2-3 QUALITY...
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Tuesday 20200707
Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict...
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Wednesday 20200708
Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row (EZ Pace) 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 8 Cal Row (Moderate Pace) 10 Up-Downs 10 Groiners...
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Thursday 20200709
Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Cossack Squats Into… AMRAP x 4 MINUTES 10 Elbow Punches w/ Empty Barbell 10 BB Strict Press 5 Front Squats 10 Alt...
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Friday 20200710
Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m Run 30...
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Saturday 20200711
Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps Skill Metcon (No Measure) 5 SETS ON A 15:00...
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Sunday 20200712
Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 Cap) 10 Cal Bike 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats...
View ArticleMonday 20200713
CrossFit Rx – CrossFit Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans...
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July 2020 Update
Happy Monday everyone!! ANNOUNCEMENT Welcome back Coach James!! Check in the Wodify app on when he’s coaching. Feel free to attend his class and give him a social distanced high-five!! COVID PREVENTION...
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Tuesday 20200714
Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :45 HS Wall...
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