WOD AMRAP in 15 Minutes: 10 Muscle-ups, 20 Lateral Jumps Over Pvc 24/20, 30 Sit-ups. Tuesday Night Musings by Coach Julia. Embracing Change. The most successful people in this world are able to foresee, adapt to, and be flexible enough, to embrace the ever present change that affects us all. Whether it occurs with new … Read more
WOD Bench Press: 10 Sets of 2 Reps Building In Weight. Attention: We hope everyone had a great holiday weekend and Ben will be teaching the Clean and Jerk at the Olympic Lifting Class. Also, we will be doing our water wod at the Black Ridge Reservoir on Saturday morning, September 8th at 9 a.m. … Read more
WOD For Time: 1000 Meter Row, 50 Thrusters 65/55, 20 Bar Facing Burpees. Attention: Reminder only 1 wod at 9 a.m.
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
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
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
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
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
