Monthly Archives: December 2015

Thursday, December 31, 2015

Schedule Reminder: Class times today 5:15, 8:30 and 9:45 New Years day: Closed Make sure to have warm cloths with you. Essentials Strength/Skill: Warm Up:  Dynamic Warm Up Strength: Skill: WOD: For Time:  10 DB Shoulder Press 15 Deadlift 20 … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, December 31, 2015

Wednesday, December 30, 2015

Sweat Class at 9:15 and 5 pm today!!! New Years Eve Schedule: 5:15, 8:30, 9:45 New Years Day Schedule: Closed Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets: Power Snatch + Overhead Squat Skill: WOD: A) For Max … Continue reading

Posted in Daily Workouts | Comments Off on Wednesday, December 30, 2015

Tuesday, December 29, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: (Every 2 Minute) Front Squat x 5 B) 3 Sets: Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift Skill: WOD: 4 Rds For Time 12 Deadlift 6 Pull Up … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday, December 29, 2015

Monday, December 28, 2015

I’m sure as some or most of you know the CrossFit Open is right round the corner.  Don’t worry it is literally 2 months away, so take a breath and RELAX.  With that said we’re going to transition some of … Continue reading

Posted in Daily Workouts | Comments Off on Monday, December 28, 2015

Saturday, December 26, 2015

Reminder Sweat Class is at 9:45. Essentials Strength/Skill: Warm Up: Midline Strength:   Skill: WOD: With a Partner Perform For Time: 500-400-300-200-100m Row 100 Wall Balls (Partner Holds Wall Sit) *Partners will alternate through the row.  Partner A performs 500m … Continue reading

Posted in Daily Workouts | Comments Off on Saturday, December 26, 2015

Thursday, December 24, 2015

Schedule Reminder: Thursday we will operate under Holiday Hours (8:30, 9:45), Friday we will be closed. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: For Time: 1 Strict Pull Up + 3 Knee to Elbow 2 Single Arm … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, December 24, 2015

Wednesday, December 23, 2015

Schedule Reminder: Thursday we will operate under Holiday Hours (8:30, 9:45), Friday we will be closed. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: 80 yard Front Rack Baby Carry 80 yard Backward Sled Pull Banded Hip Bridge … Continue reading

Posted in Daily Workouts | Comments Off on Wednesday, December 23, 2015

Tuesday, December 22, 2015

Schedule Reminder: Thursday we will operate under Holiday Hours (8:30, 9:45), Friday we will be closed. Essentials Strength/Skill: Warm Up: Pass Through x 10 High Hang Snatch High Pull x 3 High Hang Muscle Snatch x 3 High Hang Power … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday, December 22, 2015

Monday, December 21, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: Bulgarian Split Squat x 8-10 ea. Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause) B) 3 Sets: (Use this to … Continue reading

Posted in Daily Workouts | Comments Off on Monday, December 21, 2015

Saturday, December 19, 2015

Reminder Sweat Class is at 9:45. Essentials Strength/Skill: Warm Up: Midline Strength: A) 5 Sets: Bench Press x 6-8 B) 3 Sets: Bent over Barbell Row x 8 Bent Over Lateral Raises x 12-15 Skill: WOD: For Time: Sled/Carry Relay … Continue reading

Posted in Daily Workouts | Comments Off on Saturday, December 19, 2015