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Friday, 22 December 2023

21 December 2023 by 3 Comments

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

16 Crossover singles

8 GHD sit-ups

4 Burpees

 

…Rest 3-minutes, then…

 

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

2 Rope climbs

4 Goblet squats (72/53)

8/6 Calories biked

 

For Score

 

Strength:

Every 90 seconds, perform 1 Back Squat*

 

For max load

*Weight starts at 28% of 1RM, increase by 10% for the first 12:00, then by 5% every set until failure

 

 

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Filed Under: 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Wednesday, 08 November 2023

7 November 2023 by 10 Comments

Join us this Saturday, 11 Nov at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Monday, 23 May 2022

 

 

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Filed Under: 1-RM, 6-10 min, Hybrid, Lifting

Tuesday, 22 August 2023

21 August 2023 by 2 Comments

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

500/400m* Ski

1000/800m Row

2000/1600m Bike

Rest 2:00

 

2 rounds for total time

*(M/F)

 

Strength:

Every 2:00 on the minute perform the following rep scheme:

Squat Snatch

5 reps @ 60%

3 reps @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%

1 rep @ 85%

 

For quality

 

 

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Filed Under: 1-RM, 20+ min, CFE, Couplet/Triplet, Lifting, Monostructural

Monday, 22 May 2023

21 May 2023 by 11 Comments

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!

 

Conditioning:

As many rounds and reps as possible in 7-minutes of the following:

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Compare to Wednesday, 18 May 2022

 

 

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Filed Under: 0-5 min, 1-RM, 6-10 min, AMRAP, Couplet/Triplet, Gymnastics WOD, Lifting

Wednesday, 17 May 2023

16 May 2023 by 11 Comments

Join us this Friday, 19 May, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

10/8 Calories biked

6 Power Snatches (75/53)

4 T-Push ups

10/8 Calories Rowed

6 GHD sit-ups

4 Shoulder Press (75/53)

 

2 rounds for time

(7:00 cap)

 

Strength:

Snatch

1-rep max

Compare to Monday, 13 June 2022

 

 

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Filed Under: 1-RM, 6-10 min, AMRAP, Partner WOD

Friday, 12 May 2023

11 May 2023 by 9 Comments

Join us this Saturday, 13 May 2023 at 0900 for a free trial class!

No CrossFit experience needed!!

 

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 V-ups

10/8 Calories biked

 

For Score

 

Strength:

Hang Power Clean

1-Rep max

 

For max load

Compare to Monday, 27 June 2022

 

 

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Filed Under: 1-RM, 6-10 min, AMRAP, Bodyweight, Lifting, Partner WOD, Skill

Monday, 03 April 2023

2 April 2023 by 2 Comments

Join us this Friday, 07 April, for a FREE class at any class time!

No fitness experience needed.

 

Conditioning:

E2MOM for 10 Minutes:

12/9 Calories rowed

9 Sumo deadlift high pull (75/53)*

7 Front squats (75/53)*

5 Kettlebell swings (72/53)*

 

For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.

 

Strength:

Clean

1-rep max

 

For max load

Compare to Monday, 18 April 2022

 

 

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Filed Under: 1-RM, 20+ min, 6-10 min, EMOM, Lifting, Monostructural

Wednesday, 29 March 2023

28 March 2023 by 7 Comments

Join us this Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

21/17 Calories rowed

15 Kettlebell swings (53/35)

9 Plate facing burpees

3 Strict handstand push-ups

 

3 Rounds for time

(12:00 cap)

 

Strength:

Bench Press

3-rep max

 

For load

Compare to Monday, 12 December 2022

 

 

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Filed Under: 1-RM, 11-15 min, 6-10 min, Bodyweight, Gymnastics WOD, Hybrid, Lifting

Monday, 27 February 2023

26 February 2023 by 3 Comments

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25 minutes of the following:

400m Run

30 Kettlebell swings (53/35)

20 Double-unders

200m Run

30′ Double dumbbell farmer carry walking lunges (50/35)

40 Single-unders

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

Post results and experiences to comments

 

Filed Under: 1-RM, 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Saturday, 25 February 2023

24 February 2023 by 3 Comments

Friends and family, please come cheer on the athletes TODAY at 0900!

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

Post results and experiences to comments

Filed Under: 1-RM, 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Friday, 24 February 2023

23 February 2023 by 4 Comments

Join us today, 24 February for a FREE drop-in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 20 minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

Post results and experiences to comments

Filed Under: 1-RM, 11-15 min, 16-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Monday, 19 December 2022

18 December 2022 by 4 Comments

.Join us this Friday, December 23rd for a FREE trial day!

No fitness experience needed. We can modify everything!

Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

Partner WOD*

1:00 Max d-ball cleans (100/70)

1:oo Rest

1:00 Max kettlebell deadlifts (72/53)

1:oo Rest

1:00 Max ski for calories

1:oo Rest

 

2 Rounds for total score

*Each partner does 30 seconds of max reps each movement

 

Strength:

Every two minutes on the minute, complete

1 Deadlift*

 

For heaviest load

 

*Athlete starts with 40% of their 1-rep max deadlift, for first 5 sets, add 10%.

After 80%, add 5% every two minutes until failure.

 

 

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Filed Under: 1-RM, 11-15 min, AMRAP, Couplet/Triplet, EMOM, Lifting, Monostructural, Partner WOD

Monday, 12 December 2022

11 December 2022 by 5 Comments

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

21/18 Calories rowed

15 Kettlebell swings (53/35)

9 Plate facing burpees

3 Strict handstand push-ups

 

3 Rounds for time

(12:00 cap)

 

Strength:

Bench Press

With a repeating 2 minute clock, perform the following rep rounds…

5-4-3-2-2-1-1-1-1-1

 

For max load

(20:00 cap)

 

 

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Filed Under: 1-RM, 11-15 min, 6-10 min, Bodyweight, Hybrid, Lifting, Monostructural

Saturday, 20 August 2022

19 August 2022 by 1 Comment

Legends online qualifier REGISTER HERE!

 

Strength:

2022 Legends Masters Competition Online Qualifier WOD 22.6

Snatch Ladder

1 Snatch EMOM until failure*

Rx starts at (155/103)

Scaled starts at (75/53)

*Male athletes add 10# every minute, female athletes add 5# every minute. Athletes may have assistance in changing weight

**Specific age group starting loads will be posted at gym

 

For load

 

 

Conditioning:

“Death by Clean’n Burpees”

Every minute on the minute perform 1 power clean* and 1 burpee-over-bar. After every two minutes, add 1 rep of each exercise, until failure to complete all reps within minute.

*Rx: (185/123)

55+ Rx: (155/103)

 

For score

 

 

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Filed Under: 0-5 min, 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, EMOM, Lifting, Strength/Speed
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