February 24, 2018

Saturday

Running/Walking Club meets at 7am! 



If you haven't done 18.1 Yet... Now is your chance! 


WOD:
EMOM for 15 Min:
10 Burpees 
8 Deadlifts (heavy)
25 Sit Ups 



February 23, 2018

Friday

Happy Friday! 
18.1 Open is Here! Join us at any class time today to give it a go! 
Or ... tomorrow/Monday morning if you want to make up your score! 
There's still time to register! Head over to the CrossFit Games
Warm Up:
Run or Row 800m
2 Rounds 
10 Squats 
10 Push Ups 
10 Sit Ups 



Strength:
Clean and Jerk 
10-8-5-3-1
(not heavy, just warm up, can use dumbbells)


WOD:
Open 18.1

AMRAP in 20 min of:
8 Toes To Bar 
10 Dumbbell Hang Clean & Jerk (50/35#)
14/12 Calories On Rower

**Running Club Meeting 7am tomorrow! Then CrossFit Workout at 8am! 

February 22, 2018

Thursday

The CrossFit Open 18.1 is Released TODAY!! 
5pm on Live on Facebook!! 
We will be doing the workout tomorrow as a gym. If you miss it you can make 
it up Saturday morning or Monday before 5pm! 

Warm Up:
2 Rounds 
Run 400m
20 Double Unders 
10 Plank to Push Up 
10 Squat Jumps 


Skill Practice:
1 Arm OH Squat w/ Dumbbell 
5-5-5-5 (5 reps on each arm 


WOD:
21-15-9 Reps for time of:
Box Jumps (24/20")
Front Squats (75/55#)

**Reminder today should be a recovery day so you are ready for tomorrow's Open workout! 

**Yoga/Mobility Tonight 6pm 

February 21, 2018

Wednesday

Yoga/Mobility Tomorrow night 6pm! 
Tomorrow the first CrossFit Open WOD is released at 5pm!
How EXCITING!!! Hope you are registered! 

Warm Up:
2 Rounds 
20 Calories Assault Bike 
10 Toes to Bar (one leg at a time leg to opposite hand)
10 OH Squats (pvc)


Strength:
Deadlifts 
10-8-5-5-5
*practice... nothing too heavy


WOD:
AMRAP in 15 Min 
5 Power Snatch (95/65#)
3 Muscle Ups 
(scale... bar MU ... or C2B Pull Up)

**Remember we will be doing the Open workouts FRIDAY! Take it easy on Thursdays so you aren't super sore! You can always redo the workouts Saturday 8am or Monday before 5pm! 

February 20, 2018

Tuesday

3 Day until the CrossFit Open Starts!!
We are having a fun in-house team competition for all that register for the Open! 
Head over to CrossFit Open Info to Register! It's only $20

Warm Up:
Run 800m
2 Rounds 
10 Slam Balls (15/10#)
2 Wall Climbs 
6 Snatch Balance (pvc)



Strength:
Squat Snatch Practice 
5-5-3-3-3


WOD:
As Many Reps as Possible in 5 min:
Run 400m
Remaining time:
Pull Ups 
Hang Squat Cleans (db 35/25#)
Kettlebell Swings (70/53#)
GHD Sit Ups 


**Yoga/Mobility Thursday 6pm! 

February 19, 2018

Monday

Happy President's Day! 
We are open regular hours today... come join us for Nikki's Birthday WOD!


Warm Up:
Row 800m
12 Burpees 
15 Sit Ups 
20 Walking Lunges 


Lift:
Shoulder Press 
5-5-3-1-1-1-1 
Push Press 
5-3-3-1-1-1 


WOD:
"Man.. She's 32??... 
looks more like 23 😉💃"

Buy In: 86 Double Unders
2 Rounds of:
32 Hang Cleans (75/55#) 
32 Burpees 
32 Wall Balls (14/10#)
Buy Out: Bear Crawl 300ft 
*25 Min cap... (ya big babies)
*Reminder... the CrossFit Open starts Thursday! We will be doing the workouts Friday's with the chance to up your score saturday or Monday... Thursdays workouts will be a bit easter to prepare you for Friday! Everyone should register... it's super cool to see your ranking! Info & Register Here!

February 17, 2018

Saturday

Running/Walking Club see ya at 7am! 


We will be doing this workout today in Honor of Officer Keith Boyer! 
It's in support of CrossFit Resolute who will be hosting this workout as well! 
Join us 8am! 

WOD in partners:
 Buy in: 1989m Row 
3 Rounds: 
40 Double Unders
20 Deadlifts (135/95)
10 Clean & Jerks (135/95)
13 Bar facing Burpees 
Buy out: 2017m Row