Workout of the Day

WOD-Feb.23

Posted by on Feb 23, 2017 in WOD | 0 comments

WOD-Feb.23

Warm-up with Locomotions  12 Minutes work on Overhead Squat then 5 Minutes AMRAP 14 Dumbbell Overhead Squats (7 Each Side) 30 Double Unders Rest 3 Minutes 5 Minutes AMRAP 14 Dumbbell Overhead Squats (7 Each Side) 30 Double Unders  ...

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WOD-Feb.22

Posted by on Feb 22, 2017 in WOD | 0 comments

WOD-Feb.22

The 2017 CrossFit Open Starts This Week! Register for the "THE OPEN" here http://games.crossfit.com/ For many of our members, this is your first time experiencing this exciting event, and now is a great time to clear up any questions you may have for this week. You will be able to scale each workout and we will be doing it during class on Friday's anyways so you should just register anyways! There will be a total of five workouts, but it is only required that members perform the first workout in order to be registered. I know a lot of you are away for a week or two which is making you unsure to register. This first workout is a great opportunity for you test your limits and see all your hard work over the past year. Join us for the next 5 Friday evenings at 5:30pm to do the Open ! Come cheer, everyone on and support your gym buddies! You also can look forward to celebrating with PIZZA and BEER/WINE at the end of the 5 weeks. Your family and friends are more than welcome to come watch the events. If you are interested in helping us, please take the CrossFit Judges Course before the Open starts this week. https://oc.crossfit.com/course?id=12 4 sets of: Single-Arm Kneeling Press x 8-10 reps each arm Seated Russian Twists 30Reps Then 4 Rounds Against a 3-minute running clock: Row 500 Meters Push-Ups x Max Reps Rest 3 minutes, track the number of push-ups you completed each round. 3 Sets  3 Jefferson Curls 5/5 Hawaiian Squat :30 Table Top Hold You are welcome to come try our momma and baby fitness class Monday, Wednesday and Friday at 10am. This class is for you to gain your strength, feel beautiful and meet a lot of great momma friends! Share with a friend that may be interested, you can each save $50 on your next...

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WOD-Feb.21

Posted by on Feb 21, 2017 in WOD | 0 comments

WOD-Feb.21

Never, ever underestimate the importance of having fun. Randy Pausch Locomotions 3 Sets Elbow Side Plank Twist 10/10 Table Top Inside Out 5 reps We are spending 20 minutes practicing how to pick something up off the ground safely. Find a challenging 3rep Deadlift then do 3x5reps of this same weight. Then Complete as many rounds and reps as possible in 12 minutes of: 10 Toes to Bar 15 Box Jumps 20 Alternating Single-Arm Dumbbell Snatches Thank you to our future Nurse to be for hanging out with these little ones during Momma's...

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WOD-Feb.20

Posted by on Feb 20, 2017 in WOD | 0 comments

WOD-Feb.20

It's all about quality of life and finding a happy balance between work and friends and family. Philip Green Happy Family Day! Today we have 6am and 9am Class and open gym until 2.  21-15-9 Squat Cleans Thrusters Tuck-ups Calories of the Bike 5 sets Hollow Body Hold :60 Table Top inside out 5...

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WOD-Feb.19

Posted by on Feb 19, 2017 in WOD | 0 comments

WOD-Feb.19

Sunday is your best day. You know you had an amazing week. Time to recover and think how you gonna kill the next one. 3 Sets 10 Cat/Cow :30 Shoulder Bridge 10 Table Top Rocks 3 Sets 5 Scapular Shrugs 5 Jefferson Curls then 3 Rounds 10/10 Single Leg Romanian Deadlift 10/10 Seated Russian Twists 10/10 Pistols 10/10 Straight Arm Side Over Arch at the Top then Tabata Jump Lunges Renegade Rows 40#/25#...

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WOD-Feb.18

Posted by on Feb 18, 2017 in WOD | 0 comments

WOD-Feb.18

Don't wait until you've reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal. - unknown In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 30 Double-Unders 10 Heavy Front Squats 5 L-Raises then 400m Farmer Walk Good way to start your...

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WOD-Feb.17

Posted by on Feb 17, 2017 in WOD | 0 comments

WOD-Feb.17

Not all of us can do great things. But we can do small things with great love. Mother Teresa 5 Sets  :60 Elbow Front Plank 5 Jefferson Curls Then 16.5 Crossfit Games OPEN WOD 21-15-12-9-6-3 Thrusters 45#/35# Burpee...

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WOD-Feb.16

Posted by on Feb 16, 2017 in WOD | 0 comments

WOD-Feb.16

We are spending 20 minutes playing with Headstands, L-Sit on floor, Cossack Squats, Single Leg Squat then Goal is 4-6 rounds! 15 Min AMRAP 15 Push Jerks 40#/30# DB's 15 V-Ups 15 Box Jumps  ...

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WOD-Feb.15

Posted by on Feb 15, 2017 in WOD | 0 comments

WOD-Feb.15

Positive thinking will let you use the ability which you have, and that is awesome. Zig Ziglar 3 Sets 30 Russian Twists 10 Side Plank Arch both right and left 5 Hanging L-Raises then Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift Offs + 1 Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. Then For time: Row 1000 Meters 60 Walking Lunges with Kettlebell Farmer’s Carry 30/20 Calories on the Bike or 120 Double-Unders Are you signed up for the OPEN! This year we are planning to have our Crossfit Games Open WOD every Friday evening for the 5 weeks and celebrating the final event with a pizza and wine/beer party! We hope everyone can come cheer, judge, invite family and friends and compete in the fun In-house competition environment that everyone feels welcome. Let this 5 weeks be your fitness bench mark challenge for 2017. You can only get better for...

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No Evening Class

Posted by on Feb 14, 2017 in WOD | 0 comments

No Evening Class

Sorry , no class tonight . The street is not cleared yet. We will be good for tomorrow...

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