Saturday, September 24, 2016

Saturday

Running Club, see you at 6:45am for a few miles... remember your pace, your distance, your choice!



#foldedspandex 
CrossFit  WOD 8am! 

Partner Workout! YEAH!! 
2 Rounds for time of...... 


40 Med Ball Sit Up Toss (slam balls)
Run 200m
40 Hang Cleans (bar can't touch ground)
Run 200m
40 Wall Balls(14/10#) (ball can't touch ground)
Run 200m
40 Kettlebell Swings )53/35#)
Run 200m
20 Tire Flips 
Run 200m
40 Slam Balls 

Friday, September 23, 2016

Friday

FRIDAY FRIDAY FRIDAY! My favorite DAY!
Who's with me for running club tomorrow, c'mon... you can do this... get our butt outa bed and jog a little! Then CrossFit  Workout at 8am! BOOM! 

Warm Up:
3 Rounds
12 Calories on Assault Bike
10 Wall Balls (14/10#)

WOD:
For Time: (if you feel wild, increase your DL weight every few reps!)
3 Sumo Deadlift High Pull  (95/65#)
3 Burpees
20 Double Unders
6 Sumo Deadlift High Pull
6 Burpees
20 Double Unders
9 Sumo Deadlift High Pull
9 Burpees
20 Double Unders
12 Sumo Deadlift High Pull
12 Burpees
20 Double Unders
15 Sumo Deadlift High Pull
15 Burpees
20 Double Unders
18 Sumo Deadlift High Pull
18 Burpees
20 Double Unders
21 Sumo Deadlift High Pull
21 Burpees
20 Double Unders

**Exciting news! We are planning a HIKE on Saturday Oct. 8th! to Eaton Canyon! Google it, grab a friend, and JOIN US for an adventure! Details to come.

Thursday, September 22, 2016

Thursday

Mobility Tonight 6pm! Great active recovery day!! See you there! 
Warm Up:
EMOM for 6 min 
5 Push Ups 
8 Kettlebell Swings 
2 Pull Ups 

Lift:
Practice Snatch! 

WOD:
"Randy"
For Time:
75 Power Snatch (75/55#)

Rest 4 Min 

3 Rounds for CORE Killer 
30 Ab Mat Sit Ups 
30 Russian Twist (25/15#)
1 Min Plank 

**Who's joining us for running club this weekend! Before you know it the weather is going to be nice and chilly, let's get a few good runs in before you all start sleeping in! 6:45am Saturday Morning. Remember your pace, your distance 

Wednesday, September 21, 2016

Wednesday

Part 2 of our sugar challenge is in full swing! Are you keeping to 37g Men, and 25g for Women? 

Warm Up:
Row 1500m (yes that's correct)
10 Air Squats 
10 Push Ups 

Skill: 
Handstands!!! 
  -  Try holding and then walking off the wall a smidge 
  

WOD:
3 Rounds for time of:
6 Knee to Elbow/Toes To Bar/ Pull Up 
10 Front Squat (115/75#) (no rack)
30 Double Unders 

**Join us tomorrow night for a Mobility Class! Learn how to stretch out your hips and shoulders for better squats, and flexibility in movements! 

Tuesday, September 20, 2016

Tuesday



Warm Up:
2 Rounds
5 Burpees
10 Back Ext.
5 Sumo DL High Pull (45/35#)


Lift:
Max Sumo DL High Pull

WOD:
AMRAP in 15 Min of:
Run 400m
40 Walking Lunges
15 GHD Sit Ups

Monday, September 19, 2016

Monday!!!

Happy Monday! Great Job to everyone who participated in 31 Heroes this weekend! 

Warm Up:
2 Rounds 
Jog 200m
10 Air Squats (holding 10 lb plate out front)
10 Jumping Pull Ups 
3 Strict Pull Ups (use band if needed)

WOD:
3 Rounds for time of:
15 Calorie Row 
12 Burpee Box Jump (24/20")
9 Clean and Jerk (135/95#)

Rest 2 Min 

2 Rounds 
12 Calories on Assault Bike 
20 Deadlifts (225/155#)
20 Toes to Bar 


Saturday, September 17, 2016

Saturday

Running Club 6:45am!
Last Day of the BURPEE CHALLENGE!!! 1 Burpee Today!



31 Heroes Workout! 

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.


The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. Give back to those who gave their all that day!