September 21, 2018

Friday

FRIDAY!!!

Warm Up:
Run 800m
2 Rounds 
150ft Bear Crawl 
10 Burpees 
10 Jump Squats 


WOD:
OPEN GYM!!

Come in and create your own workout.. or let a coach do it for ya! 


or you can ...

Practice a lift or skill... like handstand push ups, or muscle ups, or double unders! 

September 20, 2018

Thursday

Barbells for Boobs is coming! October 6th 8am!
We are $176 to our $1000 Goal!!! 
Pretty please... DONATE HERE! 
Then join us for the workout "Grace" on Oct 6th


Warm Up:
2 Rounds 
Row 300m
15 KB Swings (35/26#)
16 Walking Lunges 
2 Wall Climbs 

Skill:
3 Rounds
20 Double Unders
10 Tire Flips 
5 Handstand Push ups or Bar muscle ups 


WOD:
10 Rounds for time of:
10 Back Squats (135/95#)
100m SPRINT (not jog)
Rest 30 seconds between rounds 


September 19, 2018

Wednesday

Yoga/Mobility Tomorrow 6pm
Only 2 classes left until we break for the holidays! 


Warm Up:
2 Rounds 
Run 200m
10 OH Squats (pvc)
10 GHD Sit Ups 
30 Mountain Climbers 


Strength:
Hang Squat Snatch 
5-5-5-5


WOD:
21-15-12-9-6 Reps for time of:
Pull ups 
DB Snatch (50/35#) (each arm)
OH Plate Sit Ups (25/15#)


**Reminder no 11:30 lunch class on Wednesdays!! Join us Mon, Tues, or Thrus. at 11:30! 

September 18, 2018

Tuesday

Barbells for Boobs is coming! October 6th 8am!
We are $176 to our $1000 Goal!!! 
Pretty please... DONATE HERE!
Then join us for the workout "Grace" on Oct 6th

Warm Up:
Row 800m
2 Rounds 
12 Slam Balls (15/10#)
12 Back Ext 
12 Push Press (45/35#)


Strength:
Back Squats 
8-8-5-3-3


WOD:
"Saved By The Barbell"
(A WOD for CrossFit Kids!) 
3 Rounds 
Max Reps in 1 Min... (FGB style) 
Burpees
Wall Balls (20/14#)
Deadlifts (115/75#)
Med Ball Sit Up (20/14#)
Hang Power Cleans (115/75#)
Rest 1 Min 

**Reminder... No 11:30 lunch class on Wednesdays! Join us Monday, Tuesday, or Thursday 11:30! 


September 17, 2018

Monday

Hope everyone had a great weekend! 
Get up and get your Monday started right!
**Starting this week, no lunch class Wednesdays
Join us Monday, Tuesday, and Thursday for 11:30 class

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Push Ups 


Strength:
Sumo Deadlift High Pull 
8-5-5-2-2-2


WOD:
AMRAP in 20 min of:
4 Deadlifts (225/185#)
8 Ring Dips 
12 Box Jumps (24/20")
2 Rope Climbs 


September 15, 2018

Saturday



New Term: 
Recoil Bear Crawl = Bear Crawl, every 25ft you do 5 push ups 😎 
Someone just made Bear Crawls a whole lot more fun!

WOD:
Partner Up
1000m Row 
150ft Recoil Bear Crawl 
30 Clean and Jerks (135/95#)
150ft Recoil Bear Crawl 
50 Pull Ups 
30 Burpees 
150ft Recoil Bear Crawl 
30 Clean and Jerks (135/95#)

**Split it up however you want, except the bear crawls :) 

September 14, 2018

Friday

Happy Friday! 

Warm Up:
Run 1 Mile
2 Rounds
30 Mountain Climbers
12 Slam Balls (15/10#)
30 Sec Handstand Hold 


WOD:
OPEN GYM!

Create your own masterpiece to try out, or make up a workout from this week!!


Practice a lift... or skill (muscle ups anyone??) 


Go for a run or work on mobility!