WOD AMRAP in 30 Minutes: Ski for calories, Bike for calories, Row for calories, Ghd sit-ups for reps, Run for calories. 400 Meter run=30 calories, Athletes can perform any exercise for any chosen amount of time. Score is total reps. Happy Birthday to the most beautiful Momma in the world!
WOD 5 Rounds for time: 10 Bar muscle-ups, 10 Power snatches 115/75. 15 Minute cap. Attention: We had another great turnout for 4th of July Wod and the Second Annual 1 mile Beer/La Croix run! Congrats to Steve for dethroning Manny this year (to spectacular effect!) and to Randi for taking the Women’s title and … Read more
WOD Happy 4th of July! Teams of 3 AMRAP in 18 Minutes: 3 Box Jump overs 24/20, 3 Sprints, 8 Dumbbell thrusters, 8 Mountain climbers, 1 Bear crawl. Attention: Only a 10 a.m. Wod! And afterwards we have our 2nd Annual Beer Mile Run (or Pop/carbonated water!) come out and dethrone Manny and bring treats … Read more
WOD Bench Press: 1-10-1-20-1-30. Mobility Wod Monday! Let’s clean up that bench press position! Click HERE to see a better position for the CrossFitter. Attention: There will be no 6:30 p.m. Wod but there will be the Kids Blackhawks class at 7:30 p.m.! On Tuesday, there will only be 1 Wod at 10 a.m., followed … Read more
WOD 12 Minute Emom: 10 Wall Balls, Max Effort Burpees with remainder of time.* * Score will be total burpees completed. Must complete the 10 Wall Balls in the 60 seconds for any of the burpees to count in that remaining minute. Attention: There will be no 8 a.m. Powerlifting Class and on Monday there … Read more
WOD “Hotshots 19” Six Rounds for Time of: 30 Squats, 19 Power Cleans – 135/95 pounds, 7 Strict Pull-ups, Run 400 Meters. 35 minute time cap. Nineteen Members of the Granite Mountain Hotshots Firefighting Team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Attention: No Powerlifting Class … Read more
WOD 5 Rounds for time: 30 Double-unders, 15 Snatches 75/55. 10 Minute time cap. Attention: On Monday there will be a regular schedule except there will not be a 6:30 p.m. Wod. On Tuesday there will only be 1 wod followed by our 2nd annual Mile beer run (or pop run) and if people want … Read more
WOD AMRAP in 18 Minutes: 18 Calorie row, 15 Box jump overs 24/20, 12 Russian kettlebell swings 70/53, 9 Reverse burpees.
WOD Push Press: 4 Sets of 10 Repetitions, 2-3 Minutes rest between sets. Attention: Ben will be working on the snatch in the olympic lifting class! Come get your snatch on!
WOD AMRAP in 15 Minutes: 5 Strict toes to bar, 10 Dumbbell snatches 70/50, 15 Pistols. Mobility wod Monday! Should you use a weight belt and why? The answer is probably not. Click HERE to find out why in this short video! Attention: First, for the 4th of July there will be our Second Annual … Read more