Monday, 28 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 4 minutes perform 1 set of:

20/16 Calorie row

20 Wall-ball shots (20/14)

50-ft Double dumbbell overhead walking lunges (2×50/35)

Rest remaining time

4 sets for completion

 

Strength:

Pause* Front Squat

3 reps @ 65, 70, 70, 75, 75%

 

For quality

*3 second pause at the bottom

 

 

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Saturday, 26 November 2022

Conditioning:

4 Sets of:

Every 2:30, perform the following:

15/12 Cal bike

12 Front squats (155/103)

Max rep muscle-ups*

Rest 4:00 between sets

 

For score

*Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner

 

 

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Friday, 25 November 2022


Black Friday WOD time is 0900 only. Saturday class is normal time.

Join us TODAY for a FREE trial class! No CrossFit experience needed!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 26 November 2021

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Wednesday, 23 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Conditioning:

Run 1200m

63 Kettlebell swings (53/35)

36 Pull-ups

Run 800m

42 Kettlebell swings

24 Pull-ups

Run 400m

21 Kettlebell swings

12 Pull-ups

 

For time

(35:00 cap)

 

 

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Monday, 21 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Conditioning:

50 Squats

25 Dumbbell snatches (70/50)

50 Squats

 

For time

(7:00 cap)

 

…rest 6:00, then…

25 Alternating pistols

50 Dumbbell snatches (50/35)

25 Alternating pistols

 

For time

(7:00 cap)

 

 

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Saturday, 19 November 2022

Join us TODAY at 0900 for a FREE trial class! No fitness experienced needed!

Conditioning:

3:00 Max reps double unders

…Rest 1:00 then directly into…

100m “Rowling”*

Penalty burpee box jump overs* (24/20”)

1:00 Rest

5 Rounds

(13:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under 100m is the number of penalty burpee box jump overs athlete must complete (max of 5 penalty burpee box jump overs each round).

 

…Rest 5:00 then…

 

100m Row

1 Burpee box jump over (24/20″) no touching box

100m Ski

1 Burpee box jump over (24/20″) no touching box

200m Bike

1 Burpee box jump over (24/20″) no touching box

300m Row

3 Burpee box jump over (24/20″) no touching box

300m Ski

3 Burpee box jump over (24/20″) no touching box

300m Bike

3 Burpee box jump over (24/20″) no touching box

500m Row

5 Burpee box jump over (24/20″) no touching box

500m Ski

5 Burpee box jump over (24/20″) no touching box

500m Bike

5 Burpee box jump over (24/20″) no touching box

 

For time

(18:00 cap)

 

 

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Wednesday, 16 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

Partner WOD

400m Farmers walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmers walk (2 x 50/35)

 

For time

(40:00 time cap)

Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Tuesday, 15 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

…Rest 5-minutes, then…

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

 

For time

 

Skill:

10 Single leg kettlebell cross0vers*

1:30 Rest

 

3 Rounds for quality

*Athlete increases load each set if successful on previous set

 

 

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Monday, 14 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Strength:

Every two minutes on the minute, complete

1 Front squat*

 

For load

 

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

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

 

Accessory:

100 Abmat sit-ups

 

For time

(6:00 cap)

 

 

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Saturday, 12 November 2022

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Monday, 14 September 2020

 

 

Post results and experiences in comments

Friday, 11 November 2022

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Celebrating Veteran’s Day! Thank you to all who are serving or have served!

Join us for a FREE trial class TODAY, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Hero WOD

“Jack”

Complete as many rounds and reps as possible in 20-minutes of:

10 Push Press (115/73)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

 

Post results and experiences in comments

Tuesday, 08 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Endurance:

4 rounds of:

400m Run

40 Squats

…then directly into…

3 rounds of:

300m Run

30 Push-ups

…then directly into…

2 rounds of:

200m Run

20 Strict pull-ups

 

For time

 

 

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Monday, 07 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Partner WOD*

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

10 D-ball cleans (100/70)

10 Synchronized toes-to-bar

300-ft D-ball carry (100/70)

10 Synchronized toes-to-bar

10 D-ball cleans

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

 

For time

(20:00 cap)

*Equal work required

 

Strength:

Perform the following clean complex:

Power clean ⇒ Squat clean ⇒ Power clean ⇒ Squat clean

At the following percentages:

50, 60, 70, 75, 80% 1-RM Clean

 

For quality

 

 

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Saturday, 05 November 2022

Join us TODAY for a FREE trial class! No experience required, we can modify anything!

 

Conditioning:

Partner WOD, equal work required

100-80-60-40-30

Double unders

10-8-6-4-2

Wall walks

50ft Double dumbbell overhead walking lunge* (2 x 50/35)

 

2 Rounds for time

*Partner group performs 50′ walking lunge (25′ each athlete) after each set of wall walks

 

 

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