ATTENTION ATTENTION!! FRIENDS AND FAMILY THIS COMING SATURDAY. IF YOU HAVE ANYONE WHO HAS ASKED YOU ABOUT CROSSFIT? WONDERED WHY YOU ARE SO FIT? NOW IS YOUR TIME TO SHOW THEM AND INVITE THEM. NO HOLDS BARRED. BRING ANYONE YOU DESIRE, WE...
Read more(WOD) … “ALWAYS REMEMBER, NEVER FORGET” … A) 9/11 WOD 10 ROUNDS FOR TIME: 9 BURPEE BOX JUMP OVERS (24/20) 11 WALL BALLS (20/14) 1 SQUAT CLEAN (HEAVY) *30 Min Cap* … (SUPPLEMENTAL) … A) EMOM 20 MINS ODD: 10 CAL...
Read more(POWER HOUR WOD) … 2 SETS: A1) WEIGHTED CHIN UP X8 A2) LATERAL RAISE X8 A3) DB BENCH PRESS X8 A4) WEIGHTED HANGING KNEE RAISE X8 … B1) CLOSE GRIP BENCH PRESS *WORK TO A HEAVY* … C1) DROP TO 80% FOR 5 SETS OF 2 … D1) BANDED...
Read moreBIG UP TO THE AUGUST COMMITMENT CLUB! THANK YOU FOR SHOWING YOUR DEDICATION TO OUR SPORT AND LOYALTY TO OUR GYM! … Duncan Cox Bob Morgan Amanda La Vanesa Correa Justin Wang Jeff Tang Sara Vieira Chris Falzone Todd Atherton Calin Brammer...
Read moreA) 6 SETS: 20/15 CAL ROW 7 FRONT SQUATS (165/115) 10 BURPEE BOX JUMPS (24/20) …REST 2 MINS… …
Read more(WOD) … “HELEN” 3 ROUNDS FOR TIME: 400M RUN 21 KBS (53/35) 12 PULL-UPS … (BURN) … AMRAP 25 MINS: 25 CAL ROW 25 WALL BALLS 25 CAL AD 25 BURPEE PULL-UPS 25 DOUBLE UNDERS …
Read more(WOD) … 9/5/2017 … A) EVERY 3 MINS FOR 12 MINS: 5 STRICT PRESS + 4 PUSH PRESS + 3 PUSH JERKS … B) AMRAP 7 MINS: 3,6,9,12,15,ETC… HAND RELEASE PUSH UPS TOES TO BAR … (SUPPLEMENTAL) … “OPEN TEST”...
Read more(LABOR DAY WOD) … A) TEAMS OF 2 10,9,8,7,6,5,4,3,2,1 SQUAT CLEANS (135/95) 100M RUN *Partner A completes a round, then partner B* …
Read more(POWER HOUR WOD) … 5 SETS ALL AT (1141) TEMPO A1) DUMBBELL BENCH PRESS X12 A2) SEATED ARNOLD PRESS X6 A3) PLATE RAISE X10 A4) DIPS X8 … 4 SETS: B1) DB GOBLET CURTSEY LUNGE X4 EACH B2) BACK EXTENSION (11X4) X10 B3) BANDED GOOD MORNING...
Read moreMONDAY IS LABOR DAY AND WE WILL HAVE A MODIFIED SCHEDULE. CLASSES AT 8AM AND 10AM. GYM WILL BE OPEN FROM 8-12. LET’S FILL THIS PLACE UP! … (WOD) … A) BACK SQUAT (30X1) 5,5,5,5,5 …Rest 2-3 Mins… B1) 12...
Read moreFANTASY FOOTBALLERS!! NEW DRAFT TIME IS ON 9/6 AT 6:30PM. WEEK ONE STARTS ON 9/9. BE SURE TO UPDATE YOUR CALENDARS! … A1) 6-8/ARM SINGLE ARM DB PUSH PRESS …Rest 1 Min… A2) 6-8/LEG DB RUSSIAN STEP-UPS …Rest 1 Min… X4...
Read moreThe heat is still strong, so make sure you stay hydrated and communicate to your coach if you need any extra attention or breaks! … A) TABATA SOMETHING ELSE: TABATA PULLUPS TABATA PUSHUPS TABATA SITUPS TABATA SQUATS *:20 work, :10 rest for...
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