Thursday 8/30/18

WOD TABATA: Assault Bike For Calories, Mountain Climbers, Sit-ups. Tabata is 20 seconds of work followed by a 10 second break for a total of 8 rounds. Attention:  Congratulations to the CrossFit Co-Ed Softball team for their first win tonight! Also, remember the schedule for the Labor Day weekend is as follows:  Friday is normal … Read more

Wednesday 8/29/18

WOD 3 Rounds for time: 100 Meter Sprint, 10 Front Squats*, 75 Double-Unders. 2 Minutes Rest Between Rounds * AHAP As heavy as possible without breaking the set or breaking down in form. Tuesday Night Musings by Coach Alecio.Focusing on the “Right Now”.  I have been a competitive athlete for over 30 years, where half of … Read more

Tuesday 8/28/18

WOD Sumo Stance Good Mornings: 3 Sets of 10 Reps. Then AMRAP in 5 Minutes: 10 Kettlebell Swings 50/35, 8 Chest to Bar Pullups. Attention:  Ben will be teaching the Jerk at the Olympic Lifting Class! Also, remember this weekend, no Kids CrossFit class on Friday, all other classes remain the same.  On Saturday, there … Read more

Monday 8/27/18

WOD Jamie’s Birthday Wod For time: 40 Calorie Row, 40 Wall Balls 20/14, 40 Burpees, 40 Box Jumps 24/20, 40 Deadlifts 135/95, 1 Mile Run. Athletes have 13 Minutes to get out the door. Attention:  This weekend the Labor Day schedule will be as follows: On Friday, there will be no Kids CrossFit Little Birds … Read more

Saturday 8/25/18

WOD Teams of 3: AMRAP in 5 Minutes: Kettlebell Push 53/35, Rest 1 Minute AMRAP in 5 Minutes: Calories Ski, Rest 1 Minute: AMRAP in 5 Minutes: Wall Balls 30/20. Attention: Preston is coaching the Deadlift at the 8 a.m. Powerlifting Class and the Live Draft for Fantasy Football will be at Helo at 6 … Read more

Friday 8/24/18

WOD “31 Heroes” Teams of 2. AMRAP in 31 Minutes: 8 Thrusters 155/105, 6 Rope climbs 15′, 11 Box jumps 30/24. One athlete works the amrap and the other completes a 400 meter sandbag run 45/25.  Then they switch. Click HERE for past results. On August 6, 2011, a tragedy shook the military community and Americans everywhere. … Read more

Thursday 8/23/18

WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Attention: Two big announcements! First, on Saturday, September 8, at 9 a.m., we will be doing our swimming wod at Black Ridge Reservoir (weather permitting) with breakfast to … Read more

Wednesday 8/22/18

WOD “The Ghost” 6 Rounds for rep: 1 Minute Row For Calories, 1 Minute Burpees, 1 Minute Double Unders, 1 Minute Rest. Tuesday Night Musings by Coach Manny.  Reflection & Appreciation I would like to ask each person who is reading this to take a moment to reflect on everything that you have and the … Read more