Saturday, 25 March 2023

 

Conditioning:

Partner WOD*

As many rounds and reps as possible in 35-minutes of the following:

3 Weighted strict pull-ups (35/25)

5 Calories skied

7 Deficit plate push-ups (2″ deficit)*

9 Calories biked

11 Front squats (115/78)

 

For score

*Partners alternate exercises throughout rounds. Must tag between exercises.

Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.

 

 

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Friday, 24 March 2023

Join us TODAY, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Partner WOD*

10 Box Jumps (30/24″)

10 Deadlifts (185/123)

10 Shuttle runs 25-ft (down and back = 1)

Rest 1:00

 

10 rounds for time

(30:00 cap)

*Equal work on all exercises.

 

 

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Saturday, 18 March 2023

Join us today, Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

(14:00 cap)

Compare to Tuesday, 29 March 2022

…Rest 8:00, then…

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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Tuesday, 14 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

Conditioning:

Partner WOD, equal work required

400m Run

40 Toes-to-bar

500m Ski

40 GHD sit-ups

1200m Bike

8 Wall walks

500m Row

4 Rope climbs (13′)

 

2 Rounds for time

(35:00 cap)

 

 

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Wednesday, 22 February 2023

Join us this Friday, 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:

Partner WOD

6 rounds* of:

12 Alternating dumbbell snatches (50/35)

4 Burpee pull-ups

 

…rest 1:00, then…

 

4 rounds of:

24 Alternating dumbbell snatches (50/35)

8 Burpee pull-ups

 

For time

 

Accessory Work:

6 Double dumbbell straddle seated press

9 Double dumbbell push press

12 Double dumbbell bench press

 

3 rounds for quality

 

 

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Monday, 20 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Option 1:

Partner WOD, equal work required

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

100 Calories biked

50 Calories skied

800m Run*

 

For score

Each completed round is 154 points (each 200m is 1 point)

*Partners must switch every 200m.

 

Option 2:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

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Tuesday, 14 February 2023

Join us this Friday, 17 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

“Love is Blind”

Partner WOD

5000m “Blind” row*

 

For score of total meters and total time (including time to complete burpees)

(40:00 time cap)

*Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the rower monitor at any time. When partner group believes they have reached 5000m they raise their hands. For every 10m +/- 5000m, partner group performs 1 synchro burpee. Burpees are done after row is complete.

 

Wednesday, 08 February 2023

Join us this Friday, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD, alternating exercises

2 Rope climbs (13′)

4 Alternating dumbbell hang clean and jerk (70/50)

6 Plate facing burpees

8 Handstand push-ups

10 Toes-to-bar

 

10 Rounds for time

(30:00 cap)

 

 

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Saturday, 28 January 2023

Join us this TODAY for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

12 Shuttle runs (25′)*

24 Toes-2-bar

36 Handstand push-ups

48 Calories rowed/ski*

36 Box jumps (20″)

24 Clean & jerk (135/93)

12 Power snatch (135/93)

 

2 Rounds for time

*25′ equals 1. Teams will alternate between the row and ski each round (rd 1 row, rd 2 ski)

 

 

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Wednesday, 18 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

 

Skill Work:

10 Handstand shoulder taps*

1:30 Rest

 

4 Rounds for quality

*Advanced: handstand shoulder taps

Intermediate: handstand head taps

Beginner: Box handstand shoulder taps

 

Conditioning:

Partner WOD, equal work required

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

2-4-6-8-10…

Wall walks

8-16-24-32-40…

Calories biked

 

For score

 

 

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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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Monday, 09 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

 

Endurance:

6:00 Minute Bike Test

 

For score

Compare to Wednesday, 27 July 2022

 

…Rest 10:00, partner up*, then…

 

30 Calories rowed

20 Calories skied

1:00 Rest

 

3 Rounds for time

*Equal work required

 

 

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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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