Category Archives: Uncategorized

   Athlete: Matt L. Wednesday CrossFit Barbell: EMOM X 5 of: 3 Touch & Go Squat Cleans, same load across  WOD: 8 minute AMRAP of:  2 Muscle-ups 4 Deadlifts, 275/185 8 Box Jumps, 30/24 Optional Accessory Work: 3 sets NOT … Continue reading →

   Red. White. And Blue. Announcements: • Bring-A-Friend Day this Friday, 2/5 • Yoga this Sunday, 2/7 @ 9:30am  • Please ensure you are using the supplies provided to wipe down your station/barbell/pull-up bar to keep the facility sanitized and … Continue reading →

   6pm at gym on Monday night. Thursday/Friday CrossFit SMART Goal Work: EMOM X 10 of: Odd minutes = 10 Toes to Bar  Even minutes = SMART Goal Work WOD: 18 minute running clock: 12 minute AMRAP of: 5 Handstand … Continue reading →

    Group warm-ups are always fun with a by product of being effective.  Wednesday CrossFit Strength: Establish a 3RM Push Press WOD: For time: Run 600 meters 30 OHS, 95/65 30 Chest to Bar Pull-ups Run 400 meters 20 OHS, … Continue reading →

     When we announced Burpees were in today’s workout this is the excited response we received.  Monday CrossFit Strength: 15 minutes to establish a 5RM Back Squat WOD: 11.3  5 minute AMRAP of: Squat Clean, 165/110 Jerk, 165/110  Optional Accessory … Continue reading →

   5pm mobilizing their hips before some heavy Push Presses and a long chipper. Mobilizing and activating before intense exercise will reduce the chance of injuries. This is a major goal for our athletes to stay supple and healthy.  Thursday/Friday … Continue reading →

     1/20 A) Clean Grip Deadlift 5-3-1+ @ 75/85/95 % of 1RM* *always use 90% of actual 1RM when calculating percentages.  + means as many reps as it takes to hit failure. Keep track of number B) 3 X 20 … Continue reading →

   “You gotta believe you can do it. You gotta think you can do it. You gotta tell yourself, I CAN DO IT!” ~ Coach WW Wednesday CrossFit  Strength: 5 X 3 Push Press, building to 90% of 3RM plus … Continue reading →

   Monday CrossFit  Strength: Back Squats, 5 X 5 building to 90%* *add weight from last week based on the following:  <100 pounds = 5 100-199 = 10 200-299 = 15 300+ = 20 WOD: 50/30 Assault Bike Calories Immediately … Continue reading →

   Watch Wodapalooza competition online by clicking here.  Thursday/Friday CrossFit SMART Goal Work: EMOM X 10 of: Odds = 10 Hollow Rocks Evens = SMART Goal Work  WOD: 30-20-10 reps for time of: Wall Balls, 20/14 Burpees Toes to Bar … Continue reading →