5 rounds:35 double-unders25 calorie row15 toes to bar Reminder! – New Year’s Class Schedule Tomorrow’s class schedule (New Year’s Eve)Wednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30 New Year’s DayThursday, January 1st – Open Shop 10:00-12:00Read More
Ring-dip ladderRest 5 minutes3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. It’s a HoliDAY, not a HoliWEEK (or holiMONTH) The holiday season...Read More
Handstand walk 100 metersIf you fall, restart at the point of contact furthest from the finish. New Year’s Class Schedule Check out the Holiday Class schedule for this week: Monday – regular class scheduleTuesday – regular class schedule Wednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30Thursday, January 1st – Open Shop 10:00-12:00 Friday, January 2nd – regular class scheduleRead More
Badger3 round for time:30 Squat Cleans 95/6530 Pull Ups Run 800MThis workout is part of the yearly benchmark series. Compare your score from September and log your time for today! Final Benchmark Workout for December Today is the fourth benchmark WOD for December – Badger. Come on in and get a score!Read More
3 rounds for time of:Row 50 calories150 double-unders50 walking lunges The Day After Come on into class and get that body moving post-holiday!Read More
Double Time In teams of 2: AMRAP 2min: Squat Cleans (135/95) AMRAP 2min: Push Jerks (135/95) AMRAP 3min: Squat Cleans (135/95) AMRAP 3min: Push Jerks (135/95) AMRAP 4min: Squat Cleans (135/95) AMRAP 4min: Push Jerks (135/95) One athlete works at a time and reps may be split up however the team chooses. Each team is...Read More
Press3-3-3-3-3Press 3 RM is a yearly benchmark. Log it!then:21-15-9BurpeesBox Jumps Facelift! – A Paint Job and New Equipment! You may have noticed that shit’s been all over the place on the shop floor the past week (it’s driving Nicole crazy). But it was for a good reason – we’ve had the entire shop painted! You’ll...Read More
The 12 Days of CrossFit Roots1 – rope climb2 – bar muscle-up3 – row 50m4 – handstand push-up5 – overhead squat (95/65)6 – burpee box jumps (up and over)7 – KB swings (24/16)8 – hang power clean (135/95)9 – toes-2-bar10 – wall ball11 – hand release push-up12 – pistol On the First Day of CrossFit, My Coaches...Read More
“Cindy”As many rounds as possible in 20 min:5 Pull-ups10 Push-ups15 Squats OR“Diane”21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups ORIf you happened to do both Benchmarks this week, come on in and Trevor has something for you too! Benchmark Make-up! This week’s programming included two of the Yearly Benchmark Series workouts – Cindy and Diane....Read More
