BLOG

0

Tuesday November 8, 2016

LITE CLASS @8pm Fight Gone Bad Style: Burpee box jumps/ pull ups/ GHD sit ups (or bf sit ups)/ double unders/ KB snatch/ Rest ————————————————-   CROSSFIT CLASS  Warm up 8min EMOM min 1 Weighted Plank min 2 rest 5 Sets 3 Strict Press + 3 Push Press + 3 Split Jerk 8 Rounds each […]

0

Monday November 7, 2016

Lite Class @12pm &7pm TAG: Groups of 5/6 lined up (1 skipping rope – so 1 person starts at a time) 25 double unders 20 pushups 10 burpees *If the person behind you, catches up to you and tags you – 30 air squats Work through 3 rotations of the team ——————————————————————– CrossFit Class Front […]

0

Friday, November 4, 2016

CONGRATS TO RYAN SISTI FOR BEING THE  NOVEMBER MEMBER OF THE MONTH !! Watch his interview below!!   CROSSFIT LITE  2 rounds – 20 Minutes 2 min row for cal 2 min barbell thrusters 2 min pull ups 2 min wallball 2 min rest   CROSSFIT CLASS 5×1 Squat Clean 4 Rounds E5M 8 Strict Toes […]

0

Thursday November 3, 2016

CrossFit Lite @7PM  & Crossfit classes same Wod   5×5 Deadlifts Team WOD 4-players, 2 male/2 female Each player completes chipper individually, a player cannot advance until the next station becomes available 50x reps each of: Air Squat Burpees Sumo deadlift high pull (75#/55#) Row for calories Overhead back steplunges (45#/25# plate) Ring dips Deadlift […]

0

Wednesday November 2, 2016

Crossfit Lite @12pm 10-9-8-7-6-5-4-3-2-1 Deadlift – (95/65) KB clean and jerk Burpee 150m row between each round ————————————————– Crossfit Class 10min EMOM 1 High Hang + 1 Hang Snatch + 1 Squat Snatch 135/95lbs -Then- 4 Rounds E4M Complete 500m Row 6 C&J 165/115lbs Cash out 60 hollow body rocks

0

Tuesday November 1st, 2016

CROSSFIT LITE @8pm 5 Rounds 15 Box Jump Overs 24”/20” 20 Overhead Walking Lunges 25/10lbs 25 Pushups -Then- Run 1 mile ———————— CROSSFIT CLASS You have 20min to work up to a heavy Snatch -Then- 10min AMRAP 5 Hang Snatch 95/65lbs 5 Power Snatch 95/65lbs 5 Squat Snatch 70 Double Unders

0

Monday October 31, 2016

  Happy Halloween! Come dressed in your costumes ! CROSSFIT LITE @12PM &7PM 30 min Partner Cindy Partner A does 1 round of Cindy while Partner B does a 200m run or 300 m row. *partner A must  wait for partner B to finish run before switching. 5 pullups 10 pushups 15 squats CROSSFIT CLASS […]

0

Saturday October 29, 2016

Pumpkin WOD!! Wear your costumes! Dress Warm!    Warm-up 12 min EMOM 1. Squat and pass 2. 2 Push ups, Right hand on Pumpkin then Left and pass to partner 3. Sit up and pass 4. Standing partner twist(standing back to back) hand off R then L 30 sec  PARTNER WOD 800m run passing the ball whenever […]

FIND US ON FACEBOOK
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.