Wednesday, 25 January 2023

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

20/16 Calories rowed

20 Power snatches (135/93)

20/16 Calories rowed

20 Power cleans (155/103)

20/16 Calories rowed

10 Power snatches (155/103)

20/16 Calories rowed

10 Power cleans (185/123)

 

For time

(20:00 cap)

Similar to Saturday, 17 September 2022

 

 

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Tuesday, 24 January 2023

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

25 Shoulder-2-Overhead (95/63)

25-ft Handstand walk

25 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

20 Shoulder-2-Overhead (115/78)

25-ft Handstand walk

20 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

15 Shoulder-2-Overhead (135/93)

25-ft Handstand walk

15 Hang power cleans

50-ft Front rack walking lunges

 

For time

 

 

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Tuesday, 17 January 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Endurance:

10/8 Calories skied

10/8 Calories biked

10/8 Calories rowed

2:00 Rest

 

8 Rounds for total time

 

 

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Monday, January 16 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 17 January 2022

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

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Saturday, 14 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

3:00 Sled drag for tonnage*

1:00 Rest

3:00 Bike for calories

1:00 Rest

3:00 Dumbbell snatches (50/35)

1:00 Rest

3:00 Row for calories

1:00 Rest

3:00 D-Ball cleans (100/70)

1:00 Rest

3:00 Ski for calories

1:00 Rest

 

2 rounds for score

*Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.

 

 

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Friday, 13 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 5-minutes of…

12 Synchronized deadlifts (95/63)

9 Synchronized hang power cleans

6 Synchronized shoulder-to-overhead

 

For score

 

…Rest 5:00 then…

 

2 Rounds of 3-minute EMOM…

Minute 1: 0:50 Max pull-ups

Minute 2: 0:50 Synchronized alternating forward lunges (95/63)

Minute 3: 0:50 Synchronized bar-over-burpees

 

For score

 

…Rest 5:00 then…

 

24-18-12 rep rounds* of:

Wall balls (20/14)@(10/9′)

Hang power snatch (95/63)

 

For time

(7:00 cap)

*Equal work

 

 

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Wednesday, 11 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Strength:

Shoulder Press

Build to a heavy single in 10-minutes

 

For load

 

Conditioning:

400m Run

10 Strict handstand push-ups

1:00 Rest

 

4 Rounds for time

(18:00 cap)

 

 

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Friday, 06 January 2023

Join us this Friday, 06 January for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

In a 2:00 work, 1:00 rest pattern, complete the following in any order and partition as desired:

125/100 Calories biked

125/100 Calories skied

125/100 Calories rowed

 

For total time

(40:00 cap)

 

 

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Tuesday, 03 January 2023

Join us this Friday, 06 January for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

Conditioning:

25 Front squats (95/63)

75 Double-unders

25 Pull-ups

3:00 Rest

 

4 Rounds for total time

(30:00 cap)

 

 

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Monday, 02 January 2023

Happy New Year!!

Class TODAY is at 0900 ONLY.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Friday, 31 December 2021

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Saturday, 31 December 2022

Join us TODAY for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Conditioning:

“2023”

Partner WOD*

10 rounds of:

20 Calories row

23 Calories bike

 

For time

*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.

 

Skill:

20-15-10-5 rep rounds of:

Toes-2-bar

Strict handstand push-up

 

For time

(15:00 cap)

 

 

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Wednesday, 28 December 2022

Join us this Saturday, December 31st for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Endurance:

3:00 Max calories bike

3:00 Rest

3:00 Max 25-ft shuttle runs

3:00 Rest

3:00 Max calories row

3:00 Rest

2:00 Max calories bike

2:00 Rest

2:00 Max 25-ft shuttle runs

2:00 Rest

2:00 Max calories row

2:00 Rest

1:00 Max calories bike

1:00 Rest

1:00 Max 25-ft shuttle runs

1:00 Rest

1:00 Max calories row

 

For score*

*Score equals total bike calories + total row calories + total shuttle runs

 

 

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Tuesday, 27 December 2022

Join us this Saturday, December 31st for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Strength:

“Rogue’s 1000/750lbs Club”

Find 1-RM of the following lifts, in this order:

Bench press

Back squat

Deadlift

 

For max load of each lift and total combined weight

 

 

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Saturday, 24 December 2022

Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Friday, 24 December 2021

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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