Sunday 110115

Hope you remembered to set your clocks back! Use that extra hour for preparation into this week! Join Coach Steve today from 10:45-NOON for Sunday Fun Day! Skill: Pause Squats Workout of the Day: 5 Rounds for time 15 Wall Balls 20/14 12 Pull Ups 9 Hang Power Snatches 95/65

Saturday 103115

SWoD: Rest Day! Workout of the Day: Halloween WoD, for time w/ a partner… 800m Haunted Trail Run 75 Over the Pumpkin Burpees 50 Pumpkin Push Press 100 Pumpkin Goblet Squats 50 Pumpkin Step-Ups 75 Pumpkin Cleans 800m Haunted Trail run *split reps evenly/run together OLY: Mobility: 1) Before OWoD […]

Friday 103015

SWoD: Novice: 1RM Power Clean Advanced: 1RM Clean Workout of the Day: 8 min. AMRAP of… 6 1-Arm Russian KB Swings – AHAP to keep form (3 ea./alt. hands) 8 Wall Balls 20/14 After Bash: 50 Perfect Burpees SkinnyFit: Happy Halloween “CANDY CORN” 5 Rounds with a partner for time […]

Thursday 102915

SWoD: Skill – Both Levels Tabata Handstand Holds -then- Tabata DB Step-Ups 60/30 Box at 90 degrees Workout of the Day: 20 Calorie Row* -then- 10 Ring Dips 20 Lunges 50 DU’s 20 Pull-Ups 10 Ring Dips 20 Lunges 50 DU’s 15 Chest-to-Bar 10 Ring Dips 20 Lunges 50 DU’s […]

Wednesday 102815

SWoD: Novice: EMOM for 10 min., 3 Front Squats at 90% # from 10/16 Advanced: 3RM Front Squat, 1xMR @ 90%3RM Workout of the Day: 4 rounds for time of… 5 Push-Press 115/85 20 Burpees 200m Run After Bash: 3×10 Perfect Med Ball Cleans – AHAP SkinnyFit: 4 Rounds for […]

Tuesday 102715

SWoD: Accessory Work – Both Levels Shoulder Mobility -then- ME Consecutive Ring Dips (warm-up then 3 tries to hit ME) Workout of the Day: 10 min. AMRP of… 6 Push-ups 10 Weighted Sit-ups 20/14 8 SDHP 2/1.5 After Bash: 10 min. to establish Max Height Box Jump SkinnyFit: AMRAP in […]

Monday 102615

  The Girls Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up […]