• 'Summer Heat'


    Saturday, July 20, 2019

    'Summer Heat'

    Buy In: 800m Run

    20 Cal Assault Bike

    30 Cal Row

    40 Kettlebell Swings (70/53)

    50 Plate Squat Cleans (45/35)

    60 Ring Rows

    50 Back Squats (135/95)

    40 Sit Ups

    30 Deadlifts

    20 Inchworms

    Immediate Cash Out: 75 Double Unders

  • ‘Friday Fitness Takeover’


    Friday, July 19, 2019

    ‘Friday Fitness Takeover’

    (Athletes Please Make Sure You Hydrate!!)

    14 Min AMRAP

    10 Hang Snatches (95/65)

    8 Front Rack Lunges

    6 Burpees Over Bar

    4 Wall Climbs

    50m Run

  • ‘Squat Clean Chronicles’

    Thursday, July 18, 2019

    ‘Squat Clean Chronicles’

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

    Row 10 Cal

    50 Singles or 25 Double Unders

    10 Air Squat Jumps

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

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

    SWOD: Squat Clean

    8 Burpee to Bar

    8 Squat Cleans (135/95)

    8 Kettlebell Sumo Deadlift (70/53)

    8 Goblet Squats

    20 Double Unders +


  • ‘Pressing for the Gainz’



    Wednesday, July 17, 2019

    ‘Pressing for the Gainz’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    20 PVC Jacks

    Shoulder Mobility

    Grab A Bar

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

    SWOD: Push Press

    Buy In: 200m Run

    10 Push Press (115/95)

    5 Wall Climbs

    5 Box Jumps (30/24)

    10 Toes to Bar


  • ‘The Life of a Crossfitter’



    Tuesday, July 16, 2019

    ‘The Life of a Crossfitter’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    Shoulder Mobility

    30 Sec Beat Swing

    Grab A Bar

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

    Skill: Pullups

    Buy In: 400m Run

    10 Lunge Jumps

    8 Air Squat Jumps Over the Bar

    8 Thrusters (115/75)

    10 Pullups


  • ‘Get Up Off The Floor’



    Monday, July 15, 2019

    ‘Get Up Off The Floor’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    50 Singles or 25 Double Unders

    Bootstraps

    Shoulder Mobility

    Lat Stretch

    Couch Stretch

    30 Sec Beat Swing

    Group Warm Up – Grab A Bar

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

    Skill: Turkish Get Ups

    30 Double Unders +

    8 Turkish Get Ups (53/35)

    10 Pullups

    10 Wall Balls (20/14)

    8 Goblet Squats


  • ‘You Go First’


    Saturday July 13, 2019

    ‘You Go First’

    A Partner WOD

    20 Thrusters (95/65)

    Run 100m

    20 Hang Cleans

    20 Ring Rows

    Run 200m

    20 Front Rack Lunges

    20 Cal Row

    Run 400m

    20 Push Press

    20 Burpees Over Bar

    Run 600m

  • ‘Friday on Fleek’


    Friday, July 12, 2019

    ‘Friday on Fleek’

    16 Min AMRAP

    Run 200m

    8 Sumo Deadlift High Pull (115/75)

    8 Cal Row

    8 Wall Balls (20/14)

    8 Burpee Box Jumps (24/20)

  • ‘Pressing Matters’



    Thursday, July 11, 2019

    ‘Pressing Matters’

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

    Row 10 Cal

    50 Singles or 25 Double Unders

    10 Air Squat Jumps

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

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

    Skill: Bench Press

    10 Bench Press (135/95)

    10 Hand Release Push Ups

    10 Wall Balls (20/14)

    10 Flips (45/35)

    Run 200m

  • ‘Defying Gravity’


    Wednesday, July 10, 2019

    ‘Defying Gravity’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    20 PVC Jacks

    Shoulder Mobility

    Grab A Bar

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

    Skill: Pullups

    Buy In: 400m Run

    10 Kipping Pullups

    10 Shoulder to Overhead (115/75)

    10 Dumbbell Stepups

    Run 100m


  • ‘You Are A Drag’



    Tuesday, July 9, 2019

    ‘You Are A Drag’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    Shoulder Mobility

    30 Sec Beat Swing

    Grab A Bar

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

    Skill: Sled Drag

    Run 200m

    14 Cal Row

    12 Wall Balls (20/14)

    10 Box Jumps

    8 Deadlifts (185/125)

    6 Ring Dips


  • ‘Barbells and Sweat’


    Monday, July 8, 2019

    ‘Barbells and Sweat’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Quad Stretch

    Bootstraps

    Shoulder Mobility

    Lat Stretch

    Couch Stretch

    Group Warm Up – Grab A Bar

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

    SWOD: Back Squat

    30 Double Unders +

    6 Deadlifts (135/95)

    6 Power Cleans

    6 Hang Cleans

    6 Back Squats

     


  • ‘There is a Lota Tabata Reasons Why’


    Saturday July 6, 2019

    ‘There is a Lota Tabata Reasons Why’

    Hang Cleans (95/65)

    Front Squats

    Assault Bike

    Deadlifts

    Pullups

    Wall Balls

    Row

    Pushups

  • ‘Post Fireworks’



    Friday, July 5, 2019

    ‘Post Fireworks’

    14 Min AMRAP

    Run 100m

    8 Thrusters (115/75)

    8 Lateral Lunges

    Run 50m

    8 Sandbag Cleans (100/70)

    8 Cal Assault Bike

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