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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 […]

WOD For Time 800M Run 50 Power Snatches  95/65lbs 800M Run Workout notes: The heart of this workout is obviously the large set of power snatches following the first run but don’t discount the runs! The runs will take up a lot of your workout time so move quickly but choose a pace that leaves you ready to start the […]

WOD “Kelly“ Five rounds for time of: 400M Run 30 Box Jump 24/20″ 30 Wall Ball Shots 20/14lbs 35 Minute Time Cap Workout notes: This classic CrossFit named workout is a longer duration metcon and sits outside of what we normally see.  Ideally for a workout like this you are working continuously and pushing the pace […]

Skill E2MOM 14 Minutes 3 Power Clean & Jerk Work up to a moderate load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be […]