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Training for Friday, June 1st

Training for Friday, June 1st

Warm Up 3 Rounds 200m Run 6 Ring Rows with Rotation to Supination 6 Band Good Mornings at Tempo* 6 Gymnastics Squats* with :05 pause


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Training for Thursday, May 31st

Warm Up Group Circle 2:00 Jump Rope Practice 3 Rounds with Partner 3 Inchworms with Push Up 6 Kipping Knee Raises Partner Row *Person on


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Crossfit’s pull-up myth debunked, Part 1

One of the most frequent questions we get is: Do I need to be able to do a pull-up to do CrossFit? The answer is


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Training for Wednesday, May 30th

Warm Up Group Circle 3 Rounds :10 Hang on Pull Up Bar (with lats engaged) 10 Hollow Tucks 5 Blank Bar Hang Clean and Jerks


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Training for Tuesday, May 29th

Warm Up Group Circle Banded Posterior Chain and Shoulder Activation Clean Drills with Blank Bar Weightlifting Strength+Skill 16:00 to build to a heavy complex of:


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Training for Monday, May 28th

Today we are observing Memorial Day with the Hero workout, “Murph”.  Come by the gym for classes at 9am and 10:15am. Workout of the Day


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Training for Saturday, May 26th

West Side Comp is on at 7:30 today! Workouts below  Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 12:00


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Training for Friday, May 25th

Warm Up Group Circle 3:00 Jump Rope Practice 3 Rounds 4 Tempo Air Squats (51X1) 8 Banded Good Mornings :30 Plank Hold Leg Strength (15:00)


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Training for Thursday, May 24th

Warm Up Group Circle 400m Run Snatch Mobility + Technique Drills Weightlifting Skill (17:00) 3-Position Squat Snatch *Perform a 3-rep complex of squat snatches from


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Training for Wednesday, May 23rd

Warm Up Group Circle 3 Rounds 7 Med Ball Squat Cleans 7 Up Downs 7 Ring Rows Workout #1 “Death By Wall Balls” You have


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