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Training for Wednesday, August 12th

Group Circle   Warm Up The Coach Karlie Special   Strength 15 minutes to complete: Push Press 5s x 4r AHAP   Workout of the Day 18min EMOM Even: 2-3

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Drop in like a Pro: Visiting Out of Town Boxes!

  How to Drop in Like a Pro:   Taking your Crossfit routine on the road can be hard. Vacations, work trips, you name it – it can feel impossible

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Training for Tuesday, August 11th

CFWS   Group Circle   Warm Up   Strength 15 minutes to work on MU transitions, C2B, or Pull Up Skill Work   Workout of the Day 5 Rounds for

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Training for Monday, August 10

Group Circle   Warm Up (7 min Time Cap) 3 Rounds 100m Run 10 Wallballs 10 V-Ups 10 Scorpion   Strength 15 minutes to complete: Back Squat 4s x 10r

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Training for Saturday, August 8th

West Side Comp – NO CLASS! Class will start again NEXT SATURDAY at 7:00am.   CFWS Death by Wallballs 1st minute, 1 Wallball 2nd minute, 2 Wallballs 3rd minute, 3

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Training for Friday, August 7th

Group Circle   Warm Up   Strength 15 minutes to complete: RDL 6s x 5r @ 80% of MAX Full Clean   Workout of the Day Deadlift 10 – 1

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Training for Thursday, August 6th

CFWS   Group Circle   Warm Up   Strength 15 minutes to complete the following Complex: 1 Full Snatch + 1 Hang Snatch. Both movements will have the squat. Work

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Training for Wednesday, August 5th

Group Circle   Warm Up   Strength 15 minutes to complete: Front Squat 5s x 5r warm up then complete all sets @ 80-85% of 1 RM. Rest 90 seconds

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Training for Tuesday, August 4th

CFWS   Group Circle   Warm Up   Strength/Skill 15 minutes to work on PISTOLS!! Or what we call, one legged squats!! Coach D has a bunch of fun drills

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Training for Monday, August 3rd

Group Circle   Warm Up 3 Rounds: 10 Power Wallballs (No Squat) 3 Stationary Inchworms 10 Box Step Ups/Step Downs   Strength 15 minutes to complete 4 sets of alternating

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