Come in and get your HERO WOD in today with Steve and Crew!
EAT BEFORE Be sure to have something to eat before you go to a party. Having a small snack before you go will help prevent you from overindulging on treats at the party. Try reaching for something that has protein,… Read more »
This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »
Today: Open gym from 10-12
Today: Teams of three. Relay for total time. Pick the best teammate for each station Station 1. 21, 15 and 9 thrusters/pull-ups (95,65) Station 2: 150 wall balls (20,14) Station 3: 21, 15 and 9 cleans and ring dips (135,95)… Read more »
Class will begin at 9am today and go until complete. If you’d like to bring something to share with everyone that would be lovely. See you there! Today: “DT” 5 rounds for time 12-9-6 of Deadlift (155, 105) Hang Power… Read more »
Veterans Day tomrrow will have a 9am WOD and potluck afterward. Bring something to share if you’d like. See you there! Today: Strength: Bench Press for a heavy 10 rep METCON 5 rounds Row 250m 10 Burpees *rest as needed… Read more »
Find a friend that owes you money or that beat you in the last WOD, and have fun working the kinks out in the calves this week! You will need a bar with at least 25lb plates on the end… Read more »
Strength Deadlift 3-3-3-3-3 Take 2-3 minutes rest between efforts METCON 3 Rounds for time: 10 Deadlifts (275,185) 50 Double-unders
Folks, don’t forget that we will be having a HERO workout on Friday beginning at 9am followed by a potluck and hanging out. Please bring something to share if you’d like! See you there. Today: 4 Rounds for time:… Read more »
Please join us for Open Gym today with Coach Lloyd. During open gym hours, if you aren’t doing a workout on your own Lloyd can take you through some foundational gymnastics movements to help you learn the basics of body control. These foundational movements will ultimately help you nail down many of the high skill gymnastics movements in CrossFit such as pull-ups, toes to bar, handstand push ups, and muscle ups. Come on in and get some extra practice with your technique!
Open gym: 10 am-12pm
Chalk up and see you then!