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Training for Tuesday, March 10th

Group Circle Warm Up Strength 15 minutes to complete Front Squat 5 * 5 (Start @ 60% and build up) Workout of the Day 18 min AMRAP 25 Double Unders/75

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Training for Monday, March 9th

Group Circle Warm Up Small Block -then- Line Drills Strength – 20-25 minutes to complete Alternate between pull-ups and bench!! A) Strict Pull-Ups: 5 x 5 (seated band pull down

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Training for Friday, March 6th

It is week 2 of the 2015 Crossfit Open!!! Group Circle Warm Up Workout of the Day Rx’d Every 3 minutes for as long as possible complete: From 0:00-3:00 2

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Training for Thursday, March 5th

Group Circle Warm Up Strength Clean (full squat) – Perform 2 reps every minute on the minute for 8 minutes Technique work. Focusing on speed under the bar. Increase weight

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Training for Wednesday, March 4th

Group Circle Warm Up 3 Rounds 30 sec Hollow Hold 30 sec Rest 30 sec Squat Hold 30 sec Rest Strength 20 minutes to complete Bench Press: 6 x3 (warm

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Training for Tuesday, March 3rd

Group Circle Warm Up Strength 15 minutes to complete Back squat: 5 x3 start @ 70% and work up. Workout of the Day EMOM 15min Even: 15-25 KB Swings (53/35)

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Training for Monday, March 2nd

Group Circle Warm Up 2 Rounds 10 Push Ups 15 Walking Lunges 20 Good Mornings with Dowel Strength 15 minutes to complete: RDL 5 x 3 @ 75% max clean

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Training for Friday, February 27th

It time for the first OPEN workout of the season! 15.1 here we go…… All classes tomorrow will be running 15.1 as the daily WOD. There is no regular class

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Training for Thursday, February 26th

CFWS Group Circle Warm Up (7 minutes to complete) 30 cal sprint on the rower/15 cal on the Assault Bike 5 Inch Worms 10 KB Swings 15 Should Pass throughs

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Training for Wednesday, February 25th

Group Circle Warm Up Line Drills: Buttkickers 30 sec Hollow Hold High Knees 30 sec Superman Hold Inch Worm with Push Up 30 sec hold in Bottom Squat Spiderman 30

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