Monthly Archives: November 2013

Saturday 131130

7 am Comp class is Cancelled. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: EMOM For 10 Minutes: Odd = Bench Press x 6-8 Even = Front Rack Lunge x 6-8 ea. Skill: WOD: 4 Sets: (AMRAP in 4 Minutes) … Continue reading

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Friday Schedule Reminder/Correction!!!

Friday’s schedule will be as follows:  7 am Comp Class 8:30 & 9:30 Regular Classes

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Friday 131128

So proud of this group at the CrossFit Roots Oly competition.  Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets:(EMOM) Front Squat x 2-4 Skill: WOD:   Team/Individual WOD Created on the Spot!!! Additional: 10 Minutes Mobility Performance Strength/Skill: … Continue reading

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Wednesday 131127

Schedule Reminder: Wednesday: Normal Schedule Thursday: Closed Friday: Holiday Schedule (7:00 am Comp, 8:00, 9:00 Regular Class) Essentials Strength/Skill: Warm Up: 2 Sets: Banded Lateral Step x 10 ea Banded Forward/Backward Walk x 10 ea Triple Threat x 10 Strength: … Continue reading

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Tuesday 131126

Essentials Strength/Skill: Warm Up: 3 Sets: Shoulder Press x 3 Push Press x 3 Push Jerk x 3 Sit Up x 15 Strength: A) 3 Sets: Jerk Balance x 3 B) 5 Sets: Split Jerk x 2 Skill: WOD: Every … Continue reading

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Monday 131125

Essentials Strength/Skill: Warm Up: Front Rack Mobility Strength: 5 Sets:(EMOM) Back Squat x 2-4 Skill: WOD: AMRAP in 9 Minutes: 7 Burpee Pull Up 14 Front Rack Step Ups (Total) 75/55 Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Front … Continue reading

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Turket Challenge Schedule

REMINDER NO SATURDAY CLASSES OR OPEN GYM ON SUNDAY! Saturday: Audrey 8:45 & 1:30 Team Ramrod (Trevor, Holly, Josh and Court) 9:00 & 1:00 Brandon, Glendon, and JD 11:30 & 3:40 CJ 11:45 & 3:50 Sunday: All individual men start … Continue reading

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Friday 131122

Schedule Reminder:  Saturdays classes are cancelled do to the Turkey Challenge being held at MBS CrossFit.  We’ll post heat times later. Essentials Strength/Skill: Warm Up: 3 Rds: :15 Low jump (onto 45lbs plate) :15 Push-up :15 Ab mat sit-up :15 … Continue reading

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Thursday 131121

Essentials Strength/Skill: Warm Up: Hip Mobility Strength: 8 Sets:(EMOM) Power Clean x 3 Skill: WOD: 5 Rds For Time: 5 Deadlift 275/185 10 Burpee Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Hip Mobility Strength: 8 Sets:(EMOM) Power Clean x … Continue reading

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Essentials Strength/Skill: Warm Up: 3 Sets: :15 Sec Jumping Jack :15 Sec Squat :15 Sec Mountain Climber :15 Sec Jump Squat 3 Sets: :15 Sec Plank Hold :15 Sec Superman Hold :15 Sec Side Plank :15 Sec Side Plank Strength: … Continue reading

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