WOD 4 Sets of 15 chest to bar pull-ups. Then 3 Rounds: 15 Kettlebell swings 53/35, 15 Jumping pull-ups, 150 Foot sled push. Attention: Ben will be teaching the clean in the Olympic Lifting class at 7:30 p.m. There will be no 6:30 p.m. Wod on Friday night!
WOD AMRAP in 20 Minutes: 20 Wallballs 20/14, 20 Power snatches 75/55, 20 Box jumps 24/20, 20 Push press, 75/55, 20 Calorie row. The CrossFit Open is coming! Still don’t know what it is? Click HERE to find out!! Attention: First, the Candy Cane Corner box is in the front office for donations this week … Read more
WOD Deck of Cards Team Style with Ben’s Special Twist! (Phil’s Birthday Wod) Attention: First, no Powerlifting at 8:00 a.m. Second, Candy Cane Corner is up and running in the box and we will be collecting all donations through Wednesday, December 21st and they go to a great cause helping families in need through the Road Home … Read more
WOD GFF “Freedom Sauce” AMRAP in 3 Minutes: 21 Overhead squats 95/65, 21 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 18 Overhead squats 115/80, 18 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 15 Overhead squats 135/95, 15 … Read more
WOD 4 Rounds: 25 Weighted sit-ups, 25 Hip extensions, 25 Flutter kicks, 25 Good mornings, 25 Seconds L-sit.
WOD 10 Minutes to find 1 RM clean and push jerk. Then Grace: 30 Clean and jerks for time 135/95. 5 Minute time cap. Click HERE for past results! Attention: Congratulations to Chad H. as we are pleased to announce that they had just had a baby girl who weighed in at 6 pounds 12 … Read more
WOD EMOM for 20 Minutes: Odd minutes row 16/13 calories, Even minutes 7 handstand push-ups. Attention: We will be supporting the Candy Cane Corner this year for Christmas! It’s a program supporting families in need and children run by the Road Home and the YMCA! We will have a Christmas tub/box designated for donations and … Read more
WOD Teams of 2: 5 Minutes max sandbag ground to shoulder, 5 Minutes max 150′ sprints, 5 Minutes max rope climb. (Remember to wear long pants and socks!) Mobility wod Monday! Why do you have plantar fasciitis and what can you do about it. Click HERE for all your answers! Attention: Had an awesome time … Read more
WOD 1. 7 Minutes of burpees and ROMWOD. OR 2. 7 Minutes of easy row and ROMWOD. (Bringing your own candles and lavender is optional:)) Have you heard me talk about ROMWOD?!?! I bet you haven’t. So here it goes. I heard all the hype about romwod and was very reluctant to give it a … Read more
WOD GFF 5 Rounds: 20 Wall balls 20/14, 12 Sumo deadlift high-pull 75/55, 20 Reverse lunges 75/55, 12 Box jumps 24/20.