Wednesday, March 20, 2019
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Wednesday, March 20, 2019 Read More »
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Wednesday, March 20, 2019 Read More »
In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips 30 Russian Kettlebell swings X Calories of Assault Bike *Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per
Tuesday, March 5, 2019 Read More »
Complete as many rounds as possible as a team of four in 15 mins of: Max rep Assault Bike Calories Max rep Walking Lunges, 50 ft Max rep Burpee Box Jump Overs Rest
Monday, February 25, 2019 Read More »
CrossFitTeams of 2, partners alternate full rounds until they have completed 5 each, 10 total of:5 Overhead Squats10 Russian KB Swings20 Double Unders QuickFit15-12-9 reps for time of:DB Thrusters Burpees
Thursday, January 24 Read More »
Saturday: 8a-10a: Open Gym and Performance Training 11am: Free Team WOD (don’t forget to sign in!) Sunday: Rest Day! Find a yoga class, go on a hike, do ROMWOD. Relax and get ready for next week
Saturday and Sunday, December 8 & 9 Read More »
CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
Friday, December 7 Read More »
It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10 toes-bar 15 cal bike
Wednesday, November 28 Read More »
CrossFit + QuickFit In teams of 2, with only one person working at a time: 1000m Row 100 Kettlebell Deadlifts 100 Kettlebell Walking Lunges (goblet) 100 Kettlebell Push Press (50 each arm)
Thursday, November 15 Read More »
CrossFit Teams of 2 AMRAP 7 min: Synchro bar-facing burpees *synchro must happen with both partners chest at bottom of burpee QuickFit AMRAP 10 min: 10 calories of Assault Bike 10 L-Seated Dumbbell Presses
Tuesday, November 6 Read More »
CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) 15 air squats (partner B) 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B)
Tuesday, October 30 Read More »