Month

August 2015
Start CrossFit with our August Elements class beginning Tuesday August 11th. This class will run Tuesday and Thursday for 2 weeks and will prepare you to enter any of our regularly scheduled daily workouts. Go here for more information
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Pre WOD Deadlift6 X 3 Workout of the Day 8/6/2016 For time 100 double unders 21 front squats (#135/#85) 21 ring dips 75 double unders 15 front squats 15 ring dips 50 double unders 9 front squats 9 ring dips
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Workout of the Day 8/5/2015 For time 800 meter run 80 jumping lunges 600 meter row 60 abmat situps 400 meter run 40 pullups 200 meter row 20 burpees Post WOD Accumulate 2:00 in an L-sit position
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Pre WOD Clean5-5-3-3-1-1 Workout of the Day 8/4/2015 Every 2:00 for 20 minutes complete.. 200 meter run As many reps as possible of double kettlebell clean and push press (24kg/16kg)
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Pre WOD 5 rounds, not for time Bench Press3 reps Strict Pull-UpsMax effort reps Workout of the Day 8/3/2015 Death by dumbbell thruster (#40/#25) Start with one dumbbell thruster in the first minute. Add one thruster every minute until you can no longer maintain pace with the clock
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Workout of the Day 8/1/2015 With a partner, complete as many rounds as possible in 25 minutes One person always rowing, switch as necessary 60 cal row/60 kettlebell swings (24kg/16kg) 50 cal row/50 box jumps (24″/20″) 40 cal row/40 burpees 30 cal row/30 wall ball shots (#20/#14) 20 cal row/200 meter run
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