Thursday with Holly

05.06.2019 Warm Up: Hamstring mobility, wall squats, shoulder openers Strength: 4 Sets 5-6 tempo front squats (3 sec down, 3 sec hold at bottom) 5 DB strict presses w/ 2 second descent 10 GHD sit-ups 2 min rest WOD: 6 RFT 100m DB waiters carry (45/25#) 10 DB snatches (5/side, same weight) 20 FR weighted…

Tuesday with Jim

6/4/19 Warm up:tbd strength: Cleans (yes full squat) Building to 50% of 1rm then 6×1 building to a heavy single. Form over weight used! Wod: For time buy in: 50 roll ups then: 5 rounds of: 10 goblet squats 10 Deadlifts 10 push jerk buy out: 50 roll ups Rx 95/65 Rx+ 115/85 Note: roll…

Monday with Walker

6/3/2019 Skill: handstands We’ve been working on handstands for the last few Monday’s. Today’s we’ll put it to the test. For those who don’t yet have a handstand, let’s try to get a successful handstand against the wall, if even for a couple seconds. If you have handstands against a wall, it’s time to break…

Saturday with Bree

6/1 9:30am Group Mobility Warmup: 10 pvc pass 10 figure 8 10 leg swings each 3×10 Air squats Air lunges Scap pulls Scap push :20 plank TEAMS OF 2 FOR TIME: Team Run 600m 100 Burpees 100 BB Clusters 75/55 100 wall Ball Sit-Ups Team Run 600m One partner works through reps while the other…

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…