WOD 12-31-13 No 5:30 or 6:30 classes tonight. We are closed tomorrow. Regular hours resume on Thursday (1/2/14) Tabata Power Cleans (95/65) 400 M Run Time Trial Tabata Russian KB Swings (70/55) 500 M Row Time Trial Run for max distance in 12 mins All Tabata scores are the lowest number of reps completed in …
We will be offering 2 weeks free to anyone interested in trying out CrossFit. Starting next week, all classes are free for non-members. The dates for all free classes are 1/6 through 1/17, with class times being 6am, 12 noon, 5:30pm, and 6:30pm. We will have beginner workouts for non-members and advanced workouts for members …
We are hosting an 8 week Nutrition Challenge to kick off the new year! Did you know that nutrition is the basis for fitness? If you’re nutrition isn’t in line you won’t perform optimally, you’re less likely to achieve your goals; and obviously it will be more difficult to achieve significant fat loss. The key …
WOD 12-30-13 Deadlift: 15 minutes to find a 10RM 4 Rounds: • 5 T2B • 10 SDLHP w/KB (55/35) • 15 Goblet Squats (55/35) • 20 Supermans We will only be open at 6am and 12 noon tomorrow (31st). We will be CLOSED on Wednesday (1/1/14). Don’t forget we are offering 2 weeks free from …
Strength 2 Rep “touch and go” Squat Clean (75%) Every :30 for 4:00 Met-Con 1K row buy in 5 rounds: 5 Front squat (from the ground at 65%) 15 burpees Starting January 6th, we are offering our classes for FREE for 2 weeks. Spread the word and show your friends and family why you love …
We are closed today! No classes are scheduled. We hope you enjoy your holiday. Join us tomorrow from 12-2 for an open gym session!
“12 Days of Christmas” 1 burpee 2 Deadlifts (Body Weight) 3 Kettlebell swings #53/35 4 Thrusters #95/65 5 Golden RIIIIIIING (dips) 6 V-ups 7 push ups 8 push press #95/65 9 Wall balls #20/14 10 squat cleans #95/65 11 pull ups 12 HSPU This workout will be performed like the song. 1 Burpee. 2 Dl, …
Strength Back Squat 5-5-5-5-5 (working sets at 80-90%. Feel free to increase weight, just no higher than 90%) Met Con 10 clean and jerks (115/65) 100 double unders 10 clean and jerks (135/95) 50 kettle bell swings 10 clean and jerks (155/115) 25 pull ups Happy Festivus. At 5:15 prior to the 5:30 class we …
These are the days we will have limited or no classes during the holiday season. All other days will be normal scheduling. Tuesday (24th): Open for 6am and noon only Wednesday (25th): CLOSED Thursday (26th): Open-Gym from 12-2pm New Years Eve: Open for 6am and noon only New Years Day: CLOSED
Want to try CrossFit? Come check us out our free classes starting January 6th and lasting until January 24th. Free Class Schedule 7:00am M/W/F 12:30pm M/W/F 7:30pm M/W 6:30pm Friday 11am Saturday You can come to as many free classes as you wish during this three week period and really get an idea …
