Tuesday 6.25.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Monday 6.24.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Saturday 6.22.19
Essentials A. 16 min EMOM 1.Hollow Hold x 20 sec 2.Dual Dumbbell Push Press x 15 reps 3. V-Up x 15 reps 4. Ring Pull x 15 reps B. 9 min AMRAP Incline Push Ups x 9 reps Alternating Dumbbell power Snatch x 18 reps Walking Lunges x 27reps Fitness A. 16 min EMOM 1.Hollow […]
New Benchmarks
Benchmark Week starts on Monday, June 24 and we wanted to give everyone a heads up of some exciting new changes before going into the week and to help you better prepare. Benchmark Week will test the 10 General Fitness Skills more extensively and not just focus primarily on strength. We will have power, agility, […]
Friday 6.21.19
Essentials A. Yearly Benchmark ‘Eva’ (scaled) 5 Rounds For Time: Run x 800 meter Kettlebell Swings x 30 reps 35/25 Jumping Pull Ups x 30 reps Fitness A. Yearly Benchmark ‘Eva’ 5 Rounds For Time: Run x 800 meter Kettlebell Swings x 30 reps 70/55 Pull Ups x 30 reps
Thursday 6.20.19
Essentials A. 3 rounds Run x 400 meters with medball Goblet Squats x 20 reps Kettlebell Clean and Jerk x 10 reps (5 per arm) B. Mobility Seated Straddle x 1 min Standing Straddle x 1 min Squat Hold x 7 min Lizard x 1 min per side Squat Hold x 3 min Fitness A. […]
Wednesday 6.19.19
Essentials A. 16 min EMOM 1.Seated Box Jump x 7 reps 2. Support Hold x 20 sec 3. Cosack Squat x 7 reps per leg 4.Side Plank Hold x 20 sec per side B. 4 rounds Each For Time Dumbbell Hang Power Clean x 10 reps Incline Push up x 15 reps Single Under x […]
Tuesday 6.18.19
Essentials A. 5 Sets Back Squat x 3 reps Tempo @30×1 Weight is to be what we started with on 4/16 On the 2:30 min B. 5 Sets Assault Bike Sprint x 30 sec Max Burpee x 30 sec Rest 3min Fitness A. 5 Sets Back Squat x 3 reps Tempo @30×1 Weight is to […]
Monday 6.17.19
Essentials A. 8 min Every 30 sec Power Snatch x 3 rep Empty Barbell B For Time: Power Clean and Jerk x 18 reps Burpee Jumping Pull Up x 15 reps Power Clean and Jerk x 12 reps Burpee Jumping Pull Up x 9 reps Power Clean and Jerk x 6 reps Burpee Jumping Pull […]
Saturday 6.15.19
Today is the Grand Opening for No Excuses CBD. This will be a morning of free CBD samples, free CrossFit classes, a mobility clinic, body composition tests, and samples from Fresh N Fit Cuisine. A. 4 Rounds For Total Reps Alternating Single Arm Dumbbell Power Snatch x 1 min Rest 30 sec Box Step Ups […]