Open Workout 14.2 AMRAP 0 – 3 mins 10 Overhead Squats (95,65) 10 Chest to Bar Pullups 10 OHS 10 CtB Pullups If you complete 0-3 then continue to 3 – 6 mins…. 12 Overhead Squats 12 Chest to Bar… Read more »
Friday, Dec 6th
Workout of the Day
Polar Bear Plunge
From Debbie Probst…. Kody, our 16 year old son is special needs (Post Traumatic Disorder) from brain damage suffered as an infant on life support for several months (pneumonia) and unfortunately all through his life due to his small airway/difficulty… Read more »
Weds Jan 4th
Today we are going over touch and go movements and learning to cycle weightlifting movements. Dropping and resetting is great and should be done most of the time BUT, for faster, lighter workouts T&G is the way to go. Today:… Read more »
Tues, Jan 3rd
Today is our forst “Flip/flop” day. METCON first then Strength. Today: METCON: Row 1.5K Strength: 10RM Push Press (after row) *Flip/Flop. 18min max for both parts. No rest between METCON and Strength. Have your racks and bars set up before… Read more »
Mon, Jan 2nd
Happy New Year everyone. I hope we can jump off on the right foot this coming year. I look forward to a positive environment, fun programming and of course getting results ! See you in the gym. Today: Back Squat… Read more »
Partner up
Today: Partner up one person working at a time, split reps as you see fit: 40 KB Cleans (53,35) 50 Pull-ups 40 KB Shoulder to overhead (53,35) 50 KB Goblet Squats 40 Burpees 400m Run together 50 jumping lunges Run… Read more »
Thursday, Dec 30th
Starting Monday January 2nd Bootcamp will be extended to a 5 day a week schedule. Classes will still be held on the Strong Side at 6:30pm. There will be no open gym during these times as well as no open… Read more »
New Year programming and class plan
Moving forward in 2016 I’d like to bring a little more structure and continuity to the programming and in turn, the classroom setting. The goal is to bring better scales, progressions, goals and results to you each day and week… Read more »
Weds, Dec 28th
Today: Skill: Kipping, kipping knees to elbow and on to toes to bar. Time to leave that double kip in 2016.. METCON 21, 18, 15, 12, 9, 6, 3 Hang Power clean and Jerk (95,65) Toes To Bar
Tuesday, DEC 27th
Today: It’s time. You’re going to need these numbers for 2017. This is the last time we will max out for a while Today: CrossFit Total 1RM Back Squat 1Rm Deadlift 1Rm Press 15 minutes for a good general warm… Read more »
Today's WOD
Sunday, May 12th
Hero WOD: Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups
Background: This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
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