(POWER HOUR WOD) … A) CLOSE GRIP BENCH PRESS *build to a heavy double* … B) CLOSE GRIP BENCH PRESS *drop to 70% for 20 total reps* … C) BANDED TRICEP PUSH DOWNS X100 … 3 SETS: D1) KB CURTSEY LUNGE X8 PER SIDE D2) WEIGHTED...
Read more(WOD) … A) 5 SETS: 21 CAL ROW 15 TOES TO BAR 9 SHOULDER TO OVERHEAD (135/95) …REST 2 MINS… … (SUPPLEMENTAL) … A) FOR TIME: 30 CLUSTERS (squat clean thrusters) (155/105) *complete 3 MU EMOM* … (BURN) …...
Read more(WOD) … A) “LAREDO” 6 ROUNDS FOR TIME 24 SQUATS 24 PUSH-UPS 24 WALKING LUNGES 400M RUN …
Read more(WOD) … A) AMRAP 5 MINS: 6 POWER SNATCHES (95/65) 8 C2B 10 BOX JUMP STEP DOWNS (24/20) …REST 2 MINS… X3 SETS… … (SUPPLEMENTAL) … A) BACK SQUAT (20X1) *build to a heavy set of 5* … B) 5 BACK SQUATS AT 90%...
Read more(WOD) … A) AMRAP 20 MINS 7 POWER CLEANS (135/95) 7 BURPEES 200M RUN … (SUPPLEMENTAL) … A) POWER CLEAN+FRONT SQUAT+HANG POWER CLEAN+FRONT SQUAT **BUILD TO A HEAVY* … B) 5 SETS OF PART A AT 85% … C) HANDSTAND WALK...
Read moreOk guys! The time has already come, October is the last Month before the Holidays arrive and that means that it is the best month to get into the shape of your life for all those parties and celebrations! Coach Nyra is looking for people for the...
Read moreOK guys, tomorrow, as you know, we are having our Friends and Family FREE day. We would love to see some new faces and for you to share the love of our gym with those you are close to. We are ready to hose a full gym with an awesome workout and...
Read moreSATURDAY IS THE BIG DAY!! FRIENDS AND FAMILY FREE DAY! THIS ONLY HAPPENS A FEW TIMES A YEAR SO BE SURE TO BRING ANYONE THAT WOULD BE INTERESTED IN A NEW FORM OF FITNESS OR SEASONED CROSSFITTERS THAT ARE LOOKING FOR A NEW HOME! STARTS AT 10AM...
Read moreThis Saturday’s Friends and Family FREE! will be held at 10AM. We look forward to seeing so many wonderful new faces! Awesome workout with your friends and loved ones? What could be better? … (WOD) … A) 300M ROW AT HIGH EFFORT 7...
Read moreReminder: Friends and Family FREE this coming Saturday!! COME ONE, COME ALL! … (WOD) … A) EMOM 10 MINS: 3 POWER CLEANS (TnG) *Build 10 LBS Each Min, Start around 50% of 1RM* … B) 3 ROUNDS FOR TIME: 15 C2B PULL-UPS 20 BURPEES 15...
Read moreATTENTION 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...
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