Monday Got Me Like!
Warm: Ring Rows x 5 Air Squat x 10 Sit ups x 15 6 Rounds Skill: Pull Up WOD: “Cindy” 20 AMRAP 5 Pull Up 10 Push Up 15 Air Squat
Saturday in the Great Outdoors
All CrossFit Classes will be in the form of a Hike on Camelback Mountain. !0AM Yoga will still be a the gym. We will be meeting at the...
Finally It's Friday
Warm: 4 x 200 M Row w/ 1:00 Rest WOD: 21-15-9 KBS Burpees Wall Ball
Thursday Strength
Warm: 10 x 10/ side Opposite Leg and Arm extension 1 x 10 Jefferson Curls on a #45 Strength: DeadLift 3 x 8 @ 50% bodyweight 3 x 5 @ 55%...
Working on ALL the Humps
Warm: 5 x 10 walk out Push Ups Skill: 10:00 Double Unders WOD: 5 Rnds for time DU’s x 65 (2:1 singles) Bicycle crunches x 40 DB hang...
Tuesday Overhead Workout
Warm: Behind the neck snatch balance (bar only) 6 x 5 w/ :03 pause at the bottom Strength: From Rack: 5 x 5 Snatch Balance @ 50%...
Beginning the Month Strong
Warm: 8 x 50 foot broad jumps WOD: 30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25
Saturday is for The Girls
WOD: Karen: 150 Wall Balls RX- 20/14 F- 14/10-12 3:00 Rest Hanging Isabel 30 Hang Snatches RX- 135/95 F- 95/65 3:00 Rest 50 Burpess All...
"Grace"ful Friday
Warm: Barbell warm up- 4 Rounds w/ added weight WOD: “Grace” 30 Clean and Jerks for time Rx- 135/95 F- 95/55
Thursday, So Hot Right Now
Warm: 3 x 400 m run ( Big Lap) w/ :90 Rest WOD: CAP 20 Minutes Lap to Palm and back 5 Rounds Of: 10 Pull Ups 20 Push Ups 30 Air Squat...
