Upcoming Events

On Ramp
Nov 4 -20 | 3 Weeks
7:30pm on Tues & Thurs
Privates and small groups available!

CrossFit Kids
New class times for fall!
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$40/mo

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CrossFit Journal: The Performance-Based Lifestyle Resource

 

Friday
Oct242014

Saturday 10/25/2014

Warmup
Row, Run or Ride 2 min
3x10 KB Swings
3x10 Kipping Pullups
3x10 KB V-ups

Strength
10x L-Sit Rope Climbs

WOD
5 mile Assault Bike Ride
Then spend 5 min establishishing a 2RM touch and go snatch

Thursday
Oct232014

Friday 10/24/2014

Warmup
2 min of Double Unders
3x15 Air Squats
3x10 Tempo Back Ext
3x4 Turkish Getups

Strength
5x 3 Power Cleans + 1 Jerk

WOD
On every 2 min for 20 min
Run 1 Lap
2 Bear Complexes(135/95)
2 Burpees
*Add 2 burpees each round
**If you fail to complete a round, take the next minute off and repeat the round you failed.

REC
2 laps of kettlebell farmers carry



Wednesday
Oct222014

Thursday 10/23/2014

Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raises
3x10 Pushups
3x8 Strict Pullups

Strength
5x Max effort tempo bench press
7 sec down, fast as possible up

WOD
7 Rounds
5 Deadlifts (315/205)
30 Double Unders
Rest 1 min

REC
Axial work on physio ball or med ball as prescribed by Dr. Popp

Tuesday
Oct212014

Wednesday 10/22/2014

Warmup
Row, Run or Ride 2 min
3x10 Knee Jumps
3x8-12 T2B
3x10 GHD Situps

Strength
3x20 Zercher Good Mornings

WOD
10, 9, 8...1
Pullups
Ring Dips

REC
6 Laps Banded Sprints
Hard on the longs, slow on the shorts.

Monday
Oct202014

Tuesday 10/21/2014

Warmup
2 min of Double Unders
3x10 Single Leg Step Up Jumps
3x6-10 HSPU
3x10 Ring Rows 

Strength
6x5 Strict Split Press 

WOD - Rowing Annie
50-40-30-20-10
Row for Cals
Abmat Situps 

REC
3x10 Renegade Rows 

Sunday
Oct192014

Monday 10/20/2014

Warmup
Row, Run or Ride 2 min
3x10 Wall Balls
3x6-10 Ring Dips Strict
3x:26 sec Lsit 

Strength
5 Rounds
Every 90 sec:
10 Sumo Back Squats 

WOD
2 Rounds
10 Strict Press (115/75)
12 Front Squats (115/75)

10 Push Press (115/75)
12 Front Squats (115/75)

10 Jerks (115/75)
12 Front Squats (115/75) 

REC
Coach Led Crossover Symmetry work 

Saturday
Oct182014

Sunday 10/19/2014

Box will be closed today from 10am-2pm for the Throwdown.  Events will start at 9am outside.  Come out and watch!