• ‘Funday Friday’



    Friday, February 22, 2019

    ‘Funday Friday’

    20 Min AMRAP

    50 Double Unders

    20 Hang Kettlebell Snatches (53/35)

    20 Goblet Squats

    10 Cal Row

    20 Toes To Bar

  • ‘With Every Pull’

    PLEASE WATCH VIDEO - GREAT INFO ON THE RECOVER!!!


    Thursday, February 21, 2019

    ‘With Every Pull’

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

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

    Skill: Rowing

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

    Buy In: 500m Row

    Buy In #2: 400m Run

    50 Deadlifts (135/95)

    40 Power Cleans

    30 Front Squats

    20 Ring Rows

    10 Burpees


  • ‘This Sucks!!’



    Wednesday, February 20, 2019

    ‘This Sucks!!’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    10 Push Press Jacks

    Shoulder Mobility

    Atlas Stretch 30 sec

    Couch Stretch 30 sec

    Grab A Bar

    SWOD: Hang Squat Clean

    2, 4, 6, 8, … 14

    Hang Squat Clean

    Front Squat

    Burpee Over Bars

    Inchworms


  • ‘A Better Life Is Here!!’



    Tuesday, February 19, 2019

    ‘A Better Life Is Here!!’

    Pre Warm Up – Begins 10 min before class

    Row 200m

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    Grab A Bar

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

    Skill and SWOD: Power Snatch

    13 Min AMRAP

    10 Snatch Grip Deadlifts

    10 Power Snatches (95/65)

    10 Kettlebell Swings (70/53)

    10 Goblet Squats


  • ‘POTUS DAY’



    Monday, February 18, 2018

    ‘POTUS DAY’

    Pre Warm Up – Begins 10 Min Before Class!!

    200 M Row

    50 Singles

    Air Squat Jumps

    Bootstraps

    Lunges

    5 Box Jumps

    Shoulder Mobility

    30 Sec Beat Swings

    Group Warm Up

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

    10 Air Squat Jumps Over the Bar

    8 Thrusters (115/75)

    6 Chest Bar Pullups

    4 Box Jumps (30/24)

    2 Wall Climbs 

    45 Double Unders

  • Benchmark WOD "EVA"



    Saturday, February 16, 2019

    Benchmark WOD "EVA"

    5 Rounds For Time

    800 meter Run

    30 Kettlebell Swings (2/1.5 pood)

    30 Pull-Ups

  • ‘CrossFit Hard’



    Friday, February 15, 2019

    ‘CrossFit Hard’

    15 Min AMRAP

    20 Kettlebell Snatches (53/35)

    20 Medball Cleans

    10 Box Jumps (24/20)

    10 Strict Pullups

  • ‘Crew Team – A Regatta Love Story ’


    Thursday, February 14, 2019

    ‘Crew Team – A Regatta Love Story ’

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

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

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

    Skill: Rowing

    10 Sumo Deadlifts (155/115)

    10 Back Squats

    10 Toes to Bar

    10 Cal Row

    10 Hand Release Push Ups


  • ‘WOD Nation’



    Wednesday, February 13, 2019

    ‘WOD Nation’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    10 Push Press Jacks

    Shoulder Mobility

    Atlas Stretch 30 sec

    Couch Stretch 30 sec

    Grab A Bar

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

    SWOD: Front Squat

    10 Front Squats (155/115)

    8 Deadlifts

    6 Front Rack Lunges

    4 Burpees Over Erg

    10 Cal Row


  • ‘It’s Going to Be A Better Life’



    Tuesday, February 12, 2019

    ‘It’s Going to Be A Better Life’

    Pre Warm Up – Begins 10 min before class

    Row 200m

    Then 2 Rounds of:

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    Grab A Bar

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

    Skill and SWOD: Power Snatch

    13 Min AMRAP

    9 Power Snatches (95/65)

    9 Overhead Squats

    18 Flips (45/35)

    18 Plate Squats


  • ‘Forward Moving - Making Plans’


    Monday, February 11, 2018

    ‘Forward Moving - Making Plans’

    Pre Warm Up – Begins 10 Min Before Class!!

    200 M Row

    Air Squat Jumps

    Bootstraps

    Lunges

    5 Box Jumps

    Shoulder Mobility

    30 Sec Beat Swings

    Group Warm Up

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

    SWOD: Push Press

    AMRAP Stuff

    Buy In: 200m Sprint

    11 Shoulder to Overhead (95/65)

    10 Front Squats

    9 Strict Pullups

    8 Burpee Wall Balls (20/14)

  • Hero WOD - "Omar"



    Saturday, February 9, 2019

    Hero WOD - "Omar"

    For time:
    95 pound barbell Thrusters, 10
    15 Bar-facing burpees
    95 pound barbell Thrusters, 20
    25 Bar-facing burpees
    95 pound barbell Thrusters, 30
    35 Bar-facing burpees

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

    U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

  • ‘AMRAP Mentality’




    Friday, February 8, 2019

    ‘AMRAP Mentality’

    20 Min AMRAP

    20 Kettlebell Swings (70/53)

    15 Goblet Squats

    10 Kettlebell Lunges

    5 Kettlebell to Thigh

    5 Box Jumps (30/24)

    10 Cal Row

    15 Flips (45/35)

    20 Medball Cleans (20/14)

  • ‘In the Game!’


    Thursday, February 7, 2019

    ‘In the Game!’

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

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

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

    SWOD: 1RM Back Squat

    10 Sumo Deadlifts (135/95)

    10 Back Squats

    10 Toes to Bar

    10 Cal Row

    10 Hand Release Push Ups


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