Archive for February 2019

9am Class with Coach Amanda, Please use your Push Press App/Member Portal to register for kids room. Teams of 3 For Time (30 Minute Time Cap): 120 Power Snatches (75/55) 120 Box Jump Overs (24/20) 12 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs (24/20) 9 Rope Climbs 60 Power Snatches (115/80) 60…

Warm Up: Easy 12 min AMRAP, 10 ring rows, 10 push ups, 10 banded lat pull downs, 10 lunges, 100m jog Mobility: Couch Stretch Metcon Prep: *2 rounds building to WOD weight 3 Calorie Row 3 Front Squats 3 Toes to Bar 3 Hang Squat Cleans 3 Burpees over Bar 3 Thrusters WOD: For Time:…

Warm Up: 6 min Partner Med Ball Toss followed by Group Stretch Mobility: KB Thoracic Opener SWOD: Seated DB Press 5×4 *light alt with Narrow Grip Bench 5×4 *light WOD: 5 Rounds: 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Wallballs (20/14)

Warm Up: 12min EMOM, 2 burpees, 4 lunges, 30 second DU attempts/max reps Mobility: Front Rack Stretch + Pigeon Pose Then, PVC Movement Review SWOD: Push Jerk Build to Heavy Set of 3 WOD: AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110)

Warm Up: 2 rounds, 10 reps Scap Pull Downs,  Ring Rows, Jump Squats, Push Ups, 30 sec HS Hold then Group Empty Bar Review Mobility: Wrist Stretch + Lat Stretch MetCon Prep: 3 Power Cleans 3 Strict Handstand Push-ups 3 Front Squats 3 Strict Pull-ups *building to WOD weight WOD: AMRAP 18: 9 Power Cleans…

Warm Up: 3 light rounds, 5 reps each side with lighter weight DB Jump Shrug, High Pull, Strict Press, Muscle Snatch, Power Snatch Each round is followed with 100m jog inside Mobility: 1 min Child’s Pose 1 min Chest Stretch 1 min Calf Stretch Skill: 12min EMOM *Alternating Movements/Minutes 5 Tire Flips 2 Rope Climbs…

Sat 9am Class! Bring a Friend.  Members please remember to use your PushPress App to register your children for kids klub. Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Assault Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power…

Good Luck to Coaches Wade and Justin as they head to their CrossFit Level 2 seminars.. Thank you to them for continuing to improve our program for our amazing members. Warm Up: 3 rounds, 5 rep with empty bar GM + BS + ER + SN PP + OH + SN DL Mobility: Hip Stretch…

Warm up: 3 rounds, with a WB, 200m Run 10 jump squats, 10 lateral jumps, 10 OH lunges, 30 sec HS Hold Mobility: Wrist Stretch + OH Wall Stretch SWOD: Bench build to moderate double WOD: 5 Rounds: 21 Wallballs (20/14) 200′ Farmers Carry (53’s/35’s) 9 Strict Handstand Push-ups  

Warm Up: 2 rounds Pizza Tag, 5 burpee penalty then 3 rounds CrossFit 10 each, push up/pull up/sit up/squat Mobility: Front Rack Stretch + Chest Stretch WOD: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15…