Friday Night Throwdown teams
The CrossFit Open is this week and the teams have been drafted for Friday Night Throwdown! See below to find out which team you are on this year. What’s next? Your team captain should be contacting you within the next 24 hours to make sure you are aware of everything that is going on for […]
Saturday 2.20.16
Reminder: Class will be held in the front room due to the USAW Course going on in the main gym. Essentials: A. Mobility Dragon R x 2 min Lizard R x 2 min Pigeon R x 2 min Dragon L x 2 min Lizard L x 2 min Pigeon L x 2 min Seated Forward […]
Friday 2.19.16
Essentials: A. 10min EMOM Burpees x 7 reps as fast as possible B. 4 Sets Back Squat x 5 reps Set 1= 72% Sets 2,3,4= decrease weight from set 1 by 10lbs On the 2:30min Marks C. 20 min EMOM Odd: Thruster x 10 reps Even: Dumbbell Push Press x 10 reps Fitness: A. 10min […]
Thursday 2.18.16
Essentials: A. Mobility Standing Straddle x 4 min Saddle x 4 min Seated Straddle x 5 min B. 10min Drop Snatch, Snatch Balance, Heaving Snatch Balance, Sots Press Drills C. 8min EMOM Odd: Overhead Squat x Max Reps 30 sec Even: Max Reps Single Unders x 30 sec -Rest 4 min- 8min Every EMOM Deadlift […]
Athlete Spotlight: Orlando Gonzalez
Read more about this month’s Athlete Spotlight, Orlando Gonzalez
Athlete Spotlight: Jen Shamloo
Check out our Athlete Spotlight on Jen Shamloo
Wednesday 2.17.16
Essentials: A. 14 min Every 2min 4 Full Clean + 8 Hang Power Clean *Training Bar or empty Barbell or ADAPT B. 4 Sets Pausing (4 sec) Front Squat x 3 reps 65(+10lbs)% On the 2:30min B. For Time: 25-20-15-10 V-Ups Wall Ball Kettlebell Swing Fitness: A. 14 min Every 2min 1 Full Clean + […]
Tuesday 2.16.16
Essentials: A. 5 Sets Dumbbell Overhead Carry x 100 meters On the 2min Marks B. 14min EMOM Odd: Tempo Ring Pulls @30×1 x 5 reps Even: Bottom of Push Up Hold x 15 sec C. 9min AMRAP Power Clean and Jerk x 1 rep Kettlebell Sumo Deadlift High Pull x 3 reps Power Clean and […]
Monday 2.15.16
Essentials: A. 10 Sets Hang Full Snatch x 3 rep PVC or Training Bar On the 1min Mark B. 4 Sets Dumbbell Walking Lunges x 50ft On the 2:30min Mark or ADAPT C. 2min AMRAP Goblet Squat x 30 reps Burpees x 30 reps -Rest 8min- 2min AMRAP Kettlebell Swing x 15 reps Air Squat […]
Saturday 2.13.16
Essentials: A. 5 Sets Push Press x 10 reps; Build to a heavy On the 2min Marks B. ‘Cupid’ “It will get your Heart Racing and then Take your breath away!” 3 Rounds for Time: Run x 400 meters Burpees x 30 reps Farmers Carry x 100 meter Fitness: A. 5 Sets Push Press x […]