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Deadlift 8-5-5-5-5-5-5 6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be light.  Remember to practice setting your back as you address the bar and lifting your legs by hingeing at the hips.  Maintain your posture as you increase the weight and work up to a moderate load. WOD […]

Strength EMOM FOR 10 Minutes [odd] Sustainable set of Kipping Pull-Ups [even] Sustainable set of Strict Push-Ups Use the top of each round to work on a straight set of Kipping pull-ups.  Try to lower the intensity somewhat and work on efficiency.  A good kip will require you to coordinate the timing of your pull with the momentum […]

WOD “Jenny” AMRAP in 20 Minutes of 20 Overhead Squats 45/35lbs 20 Back Squats 45/35lbs 400M Run Workout notes: Today’s workout is a hero WOD introduced recently by CrossFit.com.  The workout honors Capt. Jennifer M. Moreno, who died Oct. 6, 2013, in Zhari District, Afghanistan.  You might find this workout to be more difficult than those that […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 Burpee Box Jumps 24/20″ 15 Kettlebell Swings 24/16kg Workout notes: Use this opportunity to focus on each movement separately. For the strict pull-up scale to a difficulty level that you find challenging.  Maintain hollow body if you can and avoid kipping or transferring momentum by kipping or […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Classes will be at 9:30AM and 12PM today![/creativ_alertbox] WOD 3 Rounds for Reps with one minute on each station Push-Ups Row For Calories Box Jump 24/20″ Double Dumbbell Thruster 45/30lbs Kettlebell Snatch 24/16kg Rest Workout notes: This workout is performed “Fight Gone Bad” style (you’ll be on each station a total of 3 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Come Join Us for Today’s Only Class At 9AM![/creativ_alertbox] WOD For Time 400M Run 40 Burpees 50 Sit-Ups 60 Squats 300M Run 30 Burpees 40 Sit-Ups 50 Squats 200M Run 20 Burpees 30 Sit-Ups 40 Squats 800M Run

Strength Clean & Jerk 1-1-1-1-1-1 Work up to a strong effort Clean & Jerk.  For all lifters this means keeping the load light at first and working up in small increments. A squat or power clean is acceptable but a the most experienced lifters will catch the bar in a squat to lift strong loads.  New […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 9AM only. Friday morning we will be open for the 9:30AM and 12:00PM Classes and returning to normal hours on Saturday.[/creativ_alertbox] Strength 3-3-3-3-3 Weighted Pull-Up Perform 5 sets of 3 Pull-Ups and increase the weight across each set if […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 9AM only. Friday morning we will be open for the 9:30AM and 12:00PM Classes and returning to normal hours on Saturday.[/creativ_alertbox] Strength 3-3-3-3-3 Weighted Dips Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each […]