Workout of the Day

Friday 2.8.19

Friday 2.8.19

A. Warmup:
2:00 Couch Stretch, ea.
100 Banded Pull Aparts
DROM
Movement prep:
3 rounds of:
5 burpees
5 DB Thrusters

B. 4 rounds of:
1:00 Ski Erg Cals
1:00 Rest
1:00 Dumbbell Thrusters
1:00 Rest

C. Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
3 x max effort:
extended arm KB hold (1KB)
-rest as needed between efforts

Workout of the Day

Thursday 2.7.19

Thursday 2.7.19

A. Warmup:
DROM
Oly Practice:
Sotts Press: 5-5-5-5-5
Hang Power Snatch: 4-4-4-4-4
Overhead Squat: 3-3-3-3-3
*start with a PVC and work up to a moderate weight on OHS

B. Snatch Grip Behind the neck Push Press 3-3-3-2-2-2
*work up to a heavy set in 10:00

C. 500m Row T.T.
*all out effort

D. Cooldown:
2:00 Couch Stretch, ea.

CORE HOMEWORK:
3 rounds of:
:40 Plank Hold
:20 rest
:40 Side plank hold (R)
:20 Rest
:40 Side Plank Hold (L)
:20 Rest
:40 Reverse Plank Hold
1:20 Rest

Workout of the Day

Wednesday 2.6.19

Wednesday 2.6.19

A. Warmup:
DROM
Hang Clean Warmup

B. Hang Clean, heavy 3 rep
-Find in 12:00

C. For time:
30-20-10 Assault Bike Cals
100-75-50 Double unders
*21-14-7 cals for women / sub lateral hops or med ball hops for DU’s

D. Cooldown:
1:00 Calf Stretch, ea x 2
Roll out the bottoms of your feet and/or hips w/ lacrosse ball

CORE HOMEWORK:
4 rounds of:
15 Double KB DL, heavy
:30 Double KB Overhead Hold
rest 1:00

Workout of the Day

Tuesday 2.5.19

Tuesday 2.5.19

FACEBOOK LIVE @ 9:30AMPutting in the work & weight fluctuations
*Video will be posted to YouTube after if you don’t have Facebook.

A. Warmup:
1:00 Banded Shoulder Distraction, ea.
100 Banded Pull Aparts
DROM

B. For total reps
:20 on / :10 off x 8 each
Pushups
-Rest 1:00
Straight Leg Situps
-Rest 1:00
Ring Rows
-Rest 1:00
Back extensions

*Complete all of one movement, rest 1:00, then move to the next movement

C. Cooldown/Accessory:
3 x 10 ea,
Front raise, Lateral Raise, Reverse Fly
2:00 Lizard Stretch, ea.

CORE HOMEWORK:
3 rounds of:
20 Row Cals, AFAP
1:00 Plank Hold

Workout of the Day

Monday 2.4.19

Monday 2.4.19


The CrossFit Open is right around the corner so here’s some info on what it his, how we are doing it, and what all is involved. It’s a great event each year and a lot of fun for everyone involved. ANYONE CAN PARTICIPATE! Signups are happening now on the white board and will end this Saturday (Feb. 9, 2019). Get signed up today!

A. Warmup:
400m Run
DROM
Hang Power Clean warmup

B. 5 rounds of:
500m Row
10 Hang Power Cleans
20 Wall Balls
-Rest 2:00
*This is a Fittest Experience Qualifier workout. If you’re submitting scores feel free to use your own rower and complete the workout as listed in the qualifier standards.

C. Cooldown:
2:00 Couch Strech, ea x 2

CORE HOMEWORK:
5 rounds of:
:20 static ring hold
:20 Rest
:20 L-Sit Leg Lifts on rings
1:00 Rest
*scale movements as necessary

Workout of the Day

Saturday 2.2.19

Saturday 2.2.19

Teams of 2:

6 Rounds for time of:
400m run
15 Overhead Squats, 95/65
*Alternate rounds

Rest 5:00

10 Rounds for time of: 
10 Burpees
10 Pullups
*alternate rounds

For time: 
60 Clean & Jerks
*alternate reps however

Workout of the Day

Thursday 1.31.19

Thursday 1.31.19

A. Warmup:
400m Run
DROM
3 sets of:
10 Barbell good mornings
10 Barbell front rack step ups (5 ea.)
5 Burpees

B. 4 Rounds of:
1:00 Ski Erg Calories
1:00 Rest
1:00 DB Front Squats
1:00 Rest

C. Cooldown:
2 x 1:30 high hip stretch
1:00 Banded Shoulder dist., ea.

CORE HOMEWORK:
4:00 Plank Hold

Workout of the Day

Wednesday 1.30.19

Wednesday 1.30.19

Nutrition Tip Tuesday: Measurable results, being accountable, and the dirty lying scale
*If you didn’t know, we have a Gym Blog where we share all the info that you may not have seen from Social Media. Check it out HERE.

A. Warmup:
3:00 Passive Hang
DROM
3 sets of:
5 Hang Power Cleans
5 Box jumps w/ step down
5 strict pullups

B. For time:
50/35 Calorie Row
40 Hang Power Cleans, 115/80
30 Box Jump Overs, 24/20
20 C2B Pullups -or- Pullups

C. Cooldown:
100 Banded Pull Aparts

CORE HOMEWORK:
4:00 Double KB Overhead Hold

Workout of the Day

Tuesday 1.29.19

Tuesday 1.29.19

Facebook Live Talk @ 9:30 AM : All Diets Work…Here’s what you’re missing.

A. Warmup:
2 x 1:00 Back Pack Stretch
1:00 Banded Shoulder Distraction, ea.
DROM
then,
3 sets of:
5 Push Jerk
6 GHD Situps -or- SLSU
7 Back Extensions
then, take a few minutes to warm up to S2OH

B. AMRAP in 13:00
0:00 – 5:00
Find a 3 RM Shoulder to overhead
-Rest 1:00
6:00 – 13:00
10 Toes 2 Bar
30 Double Unders
15 Toes 2 Bar
60 Double Unders
20 Toes 2 Bar
90 Double Unders
25 Toes 2 Bar
120 Double Unders
30 Toes 2 Bar
150 Double Unders
*Climb as high as possible in the required time. Sub SLSU for T2B and Lateral Hops for DU’s

C. Cooldown:
Trap/Lat/Shoulder smash, ea.
2:00 Dragon, ea.

CORE HOMEWORK:
4:00 Heavy Atlas -or- Sandbag Bear Hug Hold