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WOD

Monday, October 15

CrossFit 3 rounds for time (18 min cap): 25 DB push jerks 50 Double unders 25 Weighted step-ups 50 Double unders Longevity 15 DB Shoulder-Overhead...
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Saturday and Sunday, October 13 & 14

Saturday, October 13 8a-10a: Open Gym/performance training 10a-11a: Strongman Week 8 11a: TBA Sunday, October 14 Rest Day! Get out and enjoy the great outdoors!

Friday, October 12

CrossFit For time: 30 pullups 40 alt. single arm DB snatches 50 DB box step overs 40 alt. single arm DB snatches 30 pullups Longevity...
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Thursday, October 11

CrossFit In teams of 2, partners alternate completed rounds AMRAP 12 min of: 12 Dumbbell Thrusters 12 Burpees QuickFit 4 sets, 14 min including rest:...
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Wednesday, October 10

CrossFit Strength A. E4minx5 sets (20 min) Dumbbell/KB Shoulder press x 8-10 reps each arm Half kneeling Get-up x 4-6 reps each arm B. Tabata...
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Tuesday, October 9

CrossFit Aerobic Capacity E3minx30 min (10 sets): Run 300 meters QuickFit Strength Superset with no rest between sets or rounds; 4x: Russian Step-Ups x 10...
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Monday, October 8

CrossFit  Gymnastics Skill: hollow/arch holds A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min) B. Toes-bar progression/skill WOD: AMRAP 8 min ascending ladder: Bike 2...
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Saturday and Sunday, October 6 and 7

Saturday 8a-10a: Open Gym/Performance Training 10a-11a: Strongman Week 7 11a: Gym Closed for Cleaning Sunday Rest day Get out and enjoy the great outdoors!

Friday, October 5

CrossFit: Skill: Rope Climb Skill Work 1. Rope lowers 2. Spanish Wrap 3. J-hook WOD: Teams of 2, alternating rounds for QUALITY tabata: :20 on...
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Thursday, October 4

CrossFit AMRAP 7 min: 1 box jump, 1 toes-bar 2 box jump, 2 toes-bar 3 box jump, 3 toes-bar… QuickFit 5 rounds for max calories/reps...
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