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Skill 1RM Clean & Jerk Work up to a strong effort Clean & Jerk.  For most athletes catching the bar in a full squat and performing a split jerk will be the most efficiency way to move the most weight.  Start by performing several reps at a lighter weight and then increasing gradually to a […]

Gym is closed today! We’ll be back to normal hours tomorrow!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We only be open today for the 9:30AM and 12:00PM WOD classes and we will be closed tomorrow January 1st. We will return to regular hours Saturday the 2nd. [/creativ_alertbox] WOD 5 Rounds with 1 Minute on each station Row for calories Ring Dips Medicine Ball Cleans 20/14 lb Alternating […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: There will be no 5:00AM or 7:30PM open gym today. We will hold WOD classes at 9:30AM and 12:00PM Thursday and close for the holiday on Friday. Back to regular hours on Saturday. [/creativ_alertbox] Strength EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds […]

Skill   EMOM for 10 Minutes 1 Squat Clean For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight. […]

WOD “Angie” For time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today![/creativ_alertbox] WOD AMRAP in 20 Minutes 400M Run with Medicine Ball 30 Wall ball Shots 20/14lbs 10/9′ Workout notes: You’ll be hanging on to your medball for essentially the entire workout.  You may carry the ball any way that you like but you must carry it! Review your wall ball shot […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Gym closed! We will return to our normal schedule Saturday![/creativ_alertbox] Happy Holidays!