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[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note that we will be open for our regular WOD classes today but we will be not be holding open gym so our coaches can enjoy the day. [/creativ_alertbox] WOD “Abbate” for time 1 Mile Run 21 Clean and jerks 155/105 lb 800 M Run 21 Clean and jerks 155/105 lb […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox] Skill EMOM for 10 Minutes 1 Squat Snatch Our skill work today is the […]

Strength Back Squat 10-10-10-10-10 Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the […]

Skill AMRAP in 6 Minutes 30 Seconds L-Sit 30 Seconds Squat Hold For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 seconds only needs to […]

Skill EMOM for 10 Minutes [odd] 30 Seconds of Supine Ring Rows [even] Rest Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent with your movement and […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be open but closing promptly at 10:30 this Saturday for the July 4th Holiday![/creativ_alertbox] Skill E2MOM for 10 Minutes 2 Power Clean & Split Jerks Work up to a moderate weight Power Clean & Jerk and perform 2 repetitions of that complex every 2 minutes for 10 minutes.  Ideally you choose a […]

WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. […]

WOD 4 Rounds for Time 400M Run 20 Overhead Squat 96/65lbs 20 Burpees Workout notes: The overhead squat is one of the most difficult movements that we do! It requires mobility in every joint as well as overhead,leg  and midline strength.  Even if you have those traits they will still be hard so don’t give up on […]