Archive for May 2019

For the next 8 weeks every Saturday 9am class is going to be dedicated to a Hero WOD and the coach who choose the Hero WOD. Hero work outs are created to honor someone who has made the ultimate sacrifice for others. “The only thing we have left to fear is fear itself.” -President Franklin…

Reserve space for your little one’s in the Saturday morning playroom via your push press app.  Warm Up: 3 rounds 6 strict pull ups, 30 sec Dead hang, 30 sec HS Hold, 12 Band Pull Downs, 50Ft Walking Lunges WOD:  For Time 2 rounds 60 Wall Balls (20/14) 30/24 Cal Row 20 C2B PWOD:  Part…

Kids CrossFit Program starts June 6, 2019 Limited Space! Sign up https://crossfitlcvalley.pushpress.com/open/event/cal_08a96cef69d831?framed=0 Warm Up: 3 rounds 500m Row, 15 jump squats, 15 sit ups SWOD:  Back Squat 4×4 building to 80% WOD:  Every 4min for 5 rounds 200m Run AMRAP KB Swings 53/35 Mindset:  Lift Learn Grow!

Warm Up: 3 rounds, 12 Russian KB Swing, 12 Goblet Squats, 200m jog then Group Hip/Leg Stretch SWOD: Deadlift 4×2 building to 85% WOD:  12min Running Clock 3min Max DB Snatch (50/35) 3min Max Burpee to 6in Target 3min Max DB Snatch (50/35) 3 min Max Burpee to 6in Target PWOD: Easy 1K Row for…

Warm Up: 2 Rounds, 500m Row, 10 Shoulder Taps, 10 Box Step Ups (20/18) then 3 Rounds, 10 Loaded Lunges, 12 Deficit Push Ups SWOD: Bench 5×5, stopping at 80% your 5 rep max WOD:  10-8-6-4-2-4-6-8-10 HSPU *scale to dumbbell strict press OHS (105/75) (85/55) PWOD: ROMWOD Mental Mindset:  Exercise to stimulate, not to annihilate.…

Friday, Last Class is Noon. Open Gym at 430pm Saturday, Open Gym 7-9am Sunday, Closed Monday, 8am

Warm Up: 3 Steady Rounds 12 Empty Bar Press 15 Russian KB Swings 18/10 Cal Row SWOD: 12min EMOM 2 Hang Clean (above knee) + 1 Split Jerk *Every Minute for 12 Minutes 2 Reps building,  Split Jerk the last rep, have athletes have weight changes ready WOD: 3 Rounds 15 Deadlift (225/155) (185/135) (155/115)…

Memorial Day Schedule:  Closed Saturday May 25, 2019  Murph Monday May 27, 2019 at 8am with Coach Brenda  Warm Up: Group Stretch followed by 4 rounds, 10 Goblet Squats, 200m Run, 1 Rope Climb SWOD:  Snatch 4×3, *High Power Position with 2 second Pause WOD:  14min AMRAP 8 Snatch (115/75) (95/65) 200m Run 2 Rope…

Warm Up:   3 rounds, 12 Cal Row, 20 Alt Jump Lunges, 10 Ring Rows then, Group Stretch SKILL:   4 Rounds, NFT 4×6 Front Rack Lunges alt with 30 sec Plank alt with 4×10 Supine Pull Ups WOD:  6 Rounds for time 6 Power Cleans (135/95) ( 115/75) (95/65) 8 C2B , 8 Strict,…

Warm Up: Med Ball Toss, followed by Short Track SWOD: Push Press, 3 rep building WOD:   Fight Gone Bad 1 min of reps Wall Balls (20.14) Push Press (75/55) Box Jumps (24/20) SDHP (75/55) Cal Row 1min Rest   MindSet:  Don’t compare yourself to others. Be PROUD of who you are.