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WOD & Announcements

Monday 1.8.18 Posted by admin on January 7, 2018 • No comments

A. Warmup:
2:00 Couch Stretch, each side
DROM
3 sets of:
10 Scap Pullups
10 Strict T2B (Sub hanging Straight leg raises)
10 Good mornings

B. Power Snatch 3-3-3-3-3-3
-add weight each set

C. 3 Sets of:
12 RDL, pick load
24 Wall balls
36 SLSU
*rest as needed between sets

D. Cooldown:
50 Banded Pull Aparts

Saturday 1.6.18 Posted by admin on January 5, 2018 • No comments

 The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-upsRest 2 minutes between rounds.Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Friday 1.5.18 Posted by admin on January 4, 2018 • No comments

A. Warmup:
DROM
then,
3 sets of:
50′ Waiter Carry, R
10 DB Snatch, R
50′ waiter carry, L
10 DB Snatch, L

B. Bench Press 8-8-8-8-8
-add weight each set

C. 500m Row T.T.

D. Cooldown:
Foam Roll for remainder of class

Thursday 1.4.17 Posted by admin on January 3, 2018 • No comments

A. Warmup:
DROM
then,
3 sets of
10 OHS
15 Hollow Rocks
20 Back Extensions
then,
Burgener warmup:
both snatch & Clean & Jerk

B. AMRAP in 12:00
1 Snatch, 155/110
3 Clean & Jerks, 155/110
30 Double Unders

C. Cooldown:
10:00 easy bike or row

Wednesday 1.3.18 Posted by admin on January 2, 2018 • No comments

A. Warmup:
DROM
then,
3 x :30 L-Hang
then,
Burgener Warmup: Snatch

B. Strict Pullups
5 sets @ 70% of max
2:00 rest between sets

C. For time:
50′ Sled Pull (Forward)
21 Burpees
50′ Sled Drag (Backward)
15 Burpees
50′ Sled Pull (Forward)
9 Burpees
50′ Sled Drag (Backward)
*Men: 4 plates, Women: 3 Plates
-to be done indoors and in waves if necessary

D. Cooldown:
3 sets of:
10 DB Rows, single arm: each side
25 GHD Situps

Tuesday 1.2.18 Posted by admin on January 1, 2018 • No comments

A. Warmup:
2 x 1:00 Back Pack Stretch
2 x 1:00 Banded hamstring distraction
then,
DROM
then,
9-6-3
Russian KB Swings
Goblet Squats
Pushups

B. 3 rounds for time of:
20 Assault Bike Cals
15 Deadlifts*
10 HSPU
*Choose a weight you can do 15 reps unbroken fresh
-Scale up: Strict HSPU

C. Cooldown:
3:00 Couch Stretch, each side

Monday 1.1.18 NEW YEARS DAY Posted by admin on December 31, 2017 • No comments

Happy New Year everyone! We would like to thank you for being a part of our amazing community. We have a lot to look forward to this year so be on the lookout for whats going on!

REMINDER: THE GYM IS CLOSED TODAY! We will resume normal schedule tomorrow, Tuesday January 2nd.