• ‘The Legacy of a Jedi’



    Wednesday, December 18, 2019

    ‘The Legacy of a Jedi’

    Pre Warm Up - – Begins 10 min before class

    12 Cal Row

    Hip Stretch Series

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    5 Ring Rows

    Shoulder Mobility

    Grab A Bar

    -------------------------

    Skill: Squat Snatch

    WOD:

    3 Rounds for Time:

    12 Snatch Grip Deadlift

    2 Burpees Over Bar

    10 Snatch Grip Overhead Lunges

    4 Burpees Over Bar

    8 Squat Snatches

    4 Burpees Over Bar

    10 Strict Pullups

    2 Burpees Over Bar


  • ‘New Year Prep’


    Tuesday, December 17, 2019

    ‘New Year Prep’

    Pre Warm Up – Begins 10 min before class

    50 Singles

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    5 Box Step Ups

    3 Box Jumps

    10 Air Squats

    10 Bootstraps

    Grab A Bar

    ----------------------------

    SWOD: Front Squat

    WOD
    2,4,6,8,….

    Front Squat (165/115)

    Wall Ball (20/14)

    Box Jumps (24/20)

    (Complete 25 Double Unders after each round)

     


  • ‘The Year Ain’t Over Yet’

    IMPORTANT TIPS ON GRIP FOR THRUSTERS!!!  WATCH VIDEO AND LET'S TALK ABOUT THRUSTERS!!!


    Monday, December 16, 2019

    ‘The Year Ain’t Over Yet’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    5 Step Ups

    Shoulder Mobility

    10 Push Ups

    Grab A Bar

    --------------------------

    18 Min Time Cap

    Buy In: 20 Inchworms and 15 Vups

    10 Front Rack Lunges (95/65)

    8 Thrusters

    6 Burpees Over Bar

    8 Box Jumps (24/20)

    10 Ring Dips

  • Faith RXD - Naughty or Nice Charity Workout



    Saturday, December 14, 2019

    Faith RXD - Naughty or Nice Charity Workout

    (Don't forget to bring in your unwrapped toy!!)

    Immediately After - CrossFit Activities for Little Kids and Big Kids (He He)

    AND INTRODUCING OUR VERY OWN GARY FERAR!!! - GARY THE MAGICIAN AND MENTALIST - Entertainment for kids and adults!!!

    AND OF COURSE...SANTA CLAUSE IS COMING TO TOWN!!!!

    Workouts:

    NAUGHTY (Rx’d division)

    15-12-9

    Power Snatch (95/65)

    30 Double Unders

    Thrusters (95/65)

    30 Double Unders

    NICE (Scaled division)

    15-12-9

    Power Snatch (75/55)

    30 Double Unders (60 Singles)

    Thrusters (75/55)

    30 Double Unders (60 Singles)

    ELF (Kids 14 and under)

    4 Rounds

    10 Kettle Bell Swings

    20 Single Unders

    10 Plate Jumps (15#)

    20 Single Unders

    *Plate jumps are like box jumps to a plate.

  • ‘CrossFit Crisis Avoided’

    Friday, December 13, 2019

    ‘CrossFit Crisis Avoided’

    3 Rounds for Time:

    Buy In: 30 Hand Release Push Ups

    15 Dumbbell Snatches (50/35)

    15 Dumbbell Overhead Lunges

    15 Ring Dips

    15 Wall Balls (20/14)

    15 Cal Row

    Immediate Cash Out: 30 Hand Release Push Ups

  • ‘Devotion’


    Thursday, December 12, 2019

    ‘Devotion’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Air Squat Jumps

    Walking Hip Stretch

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab A Bar

    -----------------------------------

    SWOD: Back Squat 5RM

    12 Min Time Cap

    10 Burpee to Bar

    8 Back Squats (165/115)

    5 Deadlifts

    3 Wall Climbs


  • ‘Quick Drop’


    Wednesday, December 11, 2019

    ‘Quick Drop’

    Pre Warm Up - – Begins 10 min before class

    12 Cal Row

    Hip Stretch Series

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    5 Ring Rows

    Shoulder Mobility

    Grab A Bar

    -----------------------------

    Skill: Squat Snatch

    WOD:

    5 Rounds of:

    10 Squat Snatch (95/65)

    10 Overhead Lunges

    10 Strict Pullups

    10 Cal Row

    10 Snatch Grip Deadlifts


  • ‘Quick Drop’

    Wednesday, December 11, 2019

    ‘Quick Drop’

    Pre Warm Up - – Begins 10 min before class

    12 Cal Row

    Hip Stretch Series

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    5 Ring Rows

    Shoulder Mobility

    Grab A Bar

    -----------------------------

    Skill: Squat Snatch

    WOD:

    5 Rounds of:

    10 Squat Snatch (95/65)

    10 Overhead Lunges

    10 Strict Pullups

    10 Cal Row

    10 Snatch Grip Deadlifts


  • ‘Demand Victory’



    Tuesday, December 10, 2019

    ‘Demand Victory’

    Pre Warm Up – Begins 10 min before class

    50 Jumping Jacks

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    10 PVC Jacks

    10 Air Squats

    10 Bootstraps

    5 Kettlebell Swings

    Grab A Bar

    -------------------------------

    SWOD: Push Press

    13 Min AMRAP

    11 Push Press (115/75)

    6 Front Squats

    11 Kettlebell Swings (70/53)

    6 Wall Balls (20/14)

     


  • ‘About Last Weekend…’


    Monday, December 9, 2019

    ‘About Last Weekend…’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    5 Step Ups

    Shoulder Mobility

    10 Push Ups

    Grab A Bar

    -----------------------------

    20 Min Time Cap

    Multiple Rounds!!!

    Buy In: 15 Inchworms and 20 Vups

    10 Box Jumps (20/14)

    12 Wall Balls (20/14)

    14 Hand Release Push Ups

    12 Mountain Climbers

    10 Ring Rows

    8 Squat Cleans (135/95)


  • ‘I Didn’t See That Coming…’ A Partner WOD Love Story


    Saturday, December 7. 2019

    ‘I Didn’t See That Coming…’

    A Partner WOD Love Story

    WOD A – 4 Min

    Assault Bike

    6 Dumbbell Cleans (50/35)

    6 Burpee Over Paralette

     -2 Min Rest-

     WOD B - 4 Min

    Wall Sit

    8 Front Squats (115/75)

    8 Medball Situps (20/14)

     -2 Min Rest-

     WOD C - 4 Min

    Row

    10 Kettlebell Swings (53/40)

    12 Goblet Squats

     -2 Min Rest-

     WOD D - 4 Min

    Active Shoulder Hang

    Back Squat (165/115)

  • ‘CrossFit Crisis’


    Friday, December 6, 2019

    ‘CrossFit Crisis’

    Buy In: 25 Front Rack Lunges (155/110)

    3 Rounds of:

    12 Dumbbell Snatches (50/35)

    10 Deadlifts

    8 Burpees Over Bar

    Immediate Cash Out: ???

  • ‘So Much More’


    Thursday, December 5, 2019

    ‘So Much More’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Air Squat Jumps

    Walking Hip Stretch

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab A Bar

    -------------------------------

    SWOD: Strict Press 1RM

    12 Min Time Cap

    3,6,9,12,…

    Push Press (95/65)

    Toes to Bar

    Box Jumps (24/20)


  • ‘It’s Over’


    Wednesday, December 4, 2019

    ‘It’s Over’

    Pre Warm Up - – Begins 10 min before class

    Row 200m

    Hip Stretch Series

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    5 Ring Rows

    Shoulder Mobility

    Grab A Bar

    ---------------------------

    SWOD: Overhead Squat

    WOD:

    5 Rounds of:

    10 Overhead Squats (95/65)

    10 Power Snatches

    10 Chest to Bar Pullups


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