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Saturday, 29 July 2023

28 July 2023 by 1 Comment

Join us today, Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Conditioning:

Partner WOD

400m Farmer’s 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 Farmer’s walk (2 x 50/35)

 

For time

(40:00 time cap)

Compare to Wednesday, 16 November 2022

 

Instructions: Both partners perform the Farmer’s 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 the 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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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Partner WOD, Skill

Wednesday, 26 July 2023

25 July 2023 by 7 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Strength:

Every 2:00, for total of 5 sets, perform:

Shoulder Press

10 reps @ 60% 1-rm SP

8 reps @ 70%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

 

Conditioning:

3 rounds of:

4 Rope climbs

8 Handstand push-ups

12 Overhead squats (95/63)

…immediately into…

3 rounds of:

4 Bar muscle-ups

8 Barbell push-ups

12 GHD sit-ups

 

For time

 

 

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Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Tuesday, 25 July 2023

24 July 2023 by 10 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Conditioning:

Complete as many rounds and reps as possible in 8-minutes of:

250m Row

10 Hang dumbbell snatches (50/35)

40 Double unders

 

…Rest 4:00, then…

 

Complete as many rounds and reps as possible in 8-minutes of:

20 Wall-ball shots (20/14) @ (10/9′)

40 Crossover single unders

600m Bike

 

…Rest 4:00, then…

 

Complete as many rounds and reps as possible in 8-minutes of:

200m Run

10 Hang dumbbell clean and jerks (50/35)

40 Single unders

 

For scores*

*There will be one score for each AMRAP and one total score.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Skill

Monday, 24 July 2023

23 July 2023 by 9 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

4 x 250m Row Sprints

For Time

 

…rest 2:00, then…

 

2 Rounds of…

20 Chest-2-Bar Pull-ups

30 Box Jumps (30/24″)

40 Single-arm dumbbell thrusters (50/35)

30 Toes-to-bar

20 Front Squats (135/93)

 

…rest 2:00, then…

 

Sell-out:

4 x 600m Bike sprints

 

For Time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed

Monday, 10 July 2023

9 July 2023 by 8 Comments

Join us this Saturday, 15 July, at 0900 for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Conditioning:

30 Alternating dumbbell snatches (50/35)

30 Toes to bar

 

3 Rounds for time

(15:00 cap)

 

Strength:

Strict press*

10 @ 65% 1-RM

8 @ 70%

6 @ 75%

4 @ 80%

2 @ 85%

 

For quality

*10 Double dumbbell push press after each set

 

 

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Filed Under: 11-15 min, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Friday, 07 July 2023

6 July 2023 by 6 Comments

Join us today, Friday, 07 July, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

60 Double unders or 45 Crossover singles

7 Thrusters (135/93)

 

5 rounds for time

(12:00 cap)

 

…Rest 5:00, then…

 

2 rounds of:

15 Wall-ball GHD (12/8)

15 Ring support tuck-ups

…rest 1:00, then…

1 round of:

30 Ring support tuck-ups

30 Wall-ball GHD

 

For time

(12:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Monday, 19 June 2023

18 June 2023 by Leave a Comment

Night class is canceled.

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out til Saturday:
Tuesday-noon class only
Wednesday-0845,noon,1730 classes only
Thursday-closed
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means no fans) and no water provided.

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

In 6-minutes perform run for time and rest:

800m run (together)

…then…

Complete as many alternating rounds as possible in 10-minutes of:

3 Bar muscle-ups

6 Toes-to-bar

12 Wall-ball shots (20/14) @ (10/9′)

 

Strength:

Perform 1 complex every 90 seconds of:

Clean & Jerk ⇒ Hang Clean & Jerk

Start at 30% of your C & J, increase by 10% until failure

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill

Friday, 16 June 2023

15 June 2023 by 5 Comments

Join us this Saturday, 17 June, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

Every 4:00, perform one round of:

21/16 Calories rowed

15 Burpees over rower

9 Alternating dumbbell squat snatches (50/35)

 

4 rounds for quality

 

Strength:

Every minute on the minute perform…

1 Squat snatch at the following percentages

30-40-50-60-70-70-70-70-75-75-75-75%

 

For quality

 

 

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Filed Under: 11-15 min, 11-20 min, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Monostructural, Skill

Monday, 05 June 2023

4 June 2023 by 12 Comments

Join us this Friday, 09 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

4 Rope climbs (13′)

10 D-ball cleans (100/70)

20 Box jump over (30/24″)

200 Double unders

30 KB Swings (70/53)

40 GHD Sit-ups

50 Wall ball shots (25/16)@(10/9′)

 

For time

(20:00 cap)

 

Skill:

0:45 Wall-facing handstand hold

0:45 Rest

0:45 Hollow hold

0:45 Rest

 

4 Rounds for quality

 

 

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Filed Under: 11-20 min, Chipper, Gymnastics WOD, Monostructural, Skill

Wednesday, 31 May 2023

30 May 2023 by 7 Comments

 

Conditioning:

10-20-30

Back rack* forward lunges (135/93)

30-20-10

Toes to bar

 

For time

(12:00 cap)

*Bar must be cleaned from floor and placed on back

 

Skill/Accessory:

0:45 Wall-facing handstand hold

0:30 Rest

0:45 Max reps double dumbbell seated shoulder press

2:00 Rest

 

4 Rounds for quality

 

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Friday, 26 May 2023

25 May 2023 by 9 Comments

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

 

Skill:

0:30 Wall-facing handstand hold (nose and toes)

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

5 Sets for quality

 

Conditioning:

Partner WOD

As many reps as possible in 3:00 of the following:

75 Double-unders (each partner, at the same time)

50′ Handstand walk (each partner, at the same time)

Max reps deadlifts* (275/183) (approximate equal work, one working at a time)

*Repeat AMRAP until you reach 75 deadlifts

1:00 Rest between rounds

 

For time

(19:00 cap, 5 rounds)

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Skill, Strength/Speed

Saturday, 20 May 2023

19 May 2023 by 4 Comments

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

Conditioning:

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

10 Shuttle runs (25′ down and back)

2 Rope climbs (13′)

4 Clean and jerk (185/123)

 

For score

 

 

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Filed Under: 16-20 min, AMRAP, Couplet/Triplet, Skill, Strength/Speed

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

Wednesday, 10 May 2023

9 May 2023 by 7 Comments

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

No CrossFit experience needed!!

 

Conditioning:

As many reps as possible in 7:00 of the following:

200m Run

10 Strict pull-ups

 

…Rest 3:00 then…

 

As many reps as possible in 7:00 of the following:

200m Run

15 Push-ups

 

…Rest 3:00 then…

 

As many reps as possible in 7:00 of the following:

200m Run

25 Squats

 

For score

*If you have a weight vest (20/14) wear it

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill
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