Wednesday with Holly

Warm Up: 1500 partner row (Switch every 250m. NFT) Hamstring and core warm up/ mobility Strength: 4 Sets 8-10 back squats w/ 2 sec hold @ bottom 8-10 single-legged Romanian deadlifts/ leg (2 sec descent) 10 GHD situps 2 min rest Snatch Warm Up WOD: 4 RFT 100m OH plate carry (45/25) 50 double unders…

Saturday with Bree

Memorial Day is coming up this weekend and to CrossFitters around the country this usually means honoring our fallen heroes with Murph. If you haven’t heard of Murph, it is one of the classic CrossFit Hero WODs performed on Memorial Day weekend. Hero WODs are created to honor men and women that have fallen in…

Thursday with Walker

5/23/2019 Strength: strict press 5 x 3 WOD: partners complete for time 100 push presses 95/65 100 deadlifts 100 sit ups 100 air squats Due to member requests the first 10 minutes of classes I instruct will be dedicated to mobilizing and stretching. As much as I believe that mobilizing is important, if additional time…

Wednesday with Holly

05.22.2019 Warm Up: Parter 1000m row, switch every 250m. While one partner rows, other holds a plank If we have enough people… a game! Then… 3 Sets 10 Russian babymakers 10 spiderman and reaches 10 bird dogs Strength: 5 Sets 3 front squats 8-10 x 1-legged Romanian DL/side 8-10 GHD situps 2 min rest WOD:…

Tuesday with Jim

5/21/19 Warm up: group, mobility: 400m row then 2x 5 med ball cleans 5 push ups 5 pull ups/ring rows 10 air squats 12 walking lunges Strength/skill Power cleans. Warm up to 50% of 1rm then: 5@50% 4@60% 3@70% 2@75-80% 1@80-90% Wod: For time 10 SDHP 95/65 20 Pull-Ups 30 Back Squats 95/65 40 Sit-Ups…