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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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