WOD

Warm Up: 3 Rounds with Empty Bar 10 reps, Deadlift + Shrug + MC + PC + FS SWOD: Emom 12min 4 Cleans *touch and go to 85%, then reset to singles WOD: AMRAP 4min 15 Devils Press (40/25’s) 15 Push Jerk (95/65) Rest 2min AMRAP 3min 15 Devils Press 15 Push Jerk Rest 2min…

Warm Up:  5 Rounds Strict Cindy SWOD:   Strict Press 10 rep building WOD: AMRAP 13min 10 Clean and Jerk (115/75) 20 Sit Ups 30 DUBS

Warm Up: Group Stretch, then 3 rounds 10 reps with light KB, Lunges, Squat, Single Arm Press, Russian Twist Skill:  3 Rounds 10 R Arm 10 L Arm DB Cleans then, 3 rounds 10 Double Arm DB Cleans Rest As Needed, for competition, Alt with Max Height Box Jump WOD:  Nancy 5 rounds 400m Run…

New Years Day Class Schedule available via Push Press App Warm Up:  Count Down to New Years 3 Rounds 10 jumping jacks, 9 jump squats, 8 mt climbers, 7 crunchies, 6 walking lunges, 5 down dog to plank, 4 push ups, 3 burpees, 2 airsquats, 1 hollow rock then Group KB Relay Game WOD:  20min…

Happy New Years Eve! Class Schedule is posted in Push Press for 12/31 and 1/1 Warm Up:  Long Track with Jog WOD:  With a Partner 30min AMRAP Partner A: Run 400m Partner B: AMRAP 16 Hand Release Push Ups 16 Deadlift (155/105) 16 Slam Balls 16 Box Jumps (24/20)

Monday Class Schedule is NORMAL times, with kids klub at 430 and 530pm  Please RSVP with your app. All Class times for New Years week are updated in Push Press.    Warm Up:  6min AB Mat Partner Relay then 2 Rounds of Junk Yard Dog SWOD:  Group PVC Burgener Warm Up 12min EMOM Snatch, 3…

Warm Up: 3 rounds Box Jump Ladder, 30sec Rope Smash, 6 Shoulder Taps, Sled Push (Down and Back) 500m Row then Group Stretch WOD: AMRAP 20 7 Power Cleans (135/95) 7 Burpees 300m Row PWOD: Couch Stretch

Class times for Fri 12/27  5am, 6am, 12pm  Saturday 9am with Coach Tyler *no supervised kids klub  Warm Up:  With Empty Bar, 3 rounds 5 reps, DL + FS + Press 500m Row between each round SWOD:  *from the rack 2 Front Squat + 1 Split Jerk (4 second count to bottom of squat, 1…

Warm Up: 3 Rounds of CrossFit, 10 each Perform 3 50′ shuttle sprints between each round then Group ankle/calf stretch SWOD: Sumo DL 5 rep building Push Press 5 rep building WOD: (20min) Annie with a twist 50-40-30-20-10 Double Unders Sit Ups *perform 10 burpees between each set of Annie reps

Closed to spend the day with our families.  We hope you have a wonderful holiday.