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WODs

January 30th

We are going to try a schedule change this week. We’re adding a 4:30pm class and taking out the 7:30pm class.
Monday Jan 27th – Thursday Feb 2nd
7:00AM
9:00AM
1:30PM
4:30PM
5:30PM
6:30PM On Ramp

Friday Feb 3rd
7:00AM
9:00AM
1:30PM
5:30PM
6:30PM On Ramp

Saturday Feb 4th
10:00AM Free Class

We are changing over to a new member management system. If you are a member you will be receiving an email from me with your new acct sign in info.

You will also see the Class Sign in page is a little different. You will need to be a member to sign in or Create an Account.

Please remember that you do NOT need to sign in to a class in order to come. Drop ins are more then welcome.

-WOD-
20 min AMRAP:
– 5 Pull Ups
– 10 Sit Ups
– 15 PVC Overhead Squat
– 20 KB Swing

Class Sign In

January 29th

We are going to try a schedule change this week. We’re adding a 4:30pm class and taking out the 7:30pm class.
Monday Jan 27th – Thursday Feb 2nd
7:00AM
9:00AM
1:30PM
4:30PM
5:30PM
6:30PM On Ramp

Friday Feb 3rd
7:00AM
9:00AM
1:30PM
5:30PM
6:30PM On Ramp

Saturday Feb 4th
10:00AM Free Class

-REST DAY-

January 28th

We are going to try a schedule change next week. We’re adding a 4:30pm class and taking out the 7:30pm class.
Monday Jan 27th – Thursday Feb 2nd
7:00AM
9:00AM
1:30PM
4:30PM
5:30PM
6:30PM On Ramp

Friday Feb 3rd
7:00AM
9:00AM
1:30PM
5:30PM
6:30PM On Ramp

Saturday Feb 4th
10:00AM Free Class

-TEAM WOD-
Will be made up on the spot

Class Sign In

January 27th

-WOD-
Overhead Squat
5-5-3-3-2-2-1-1

1000m Row for time

Class Sign In

January 26th

No 7:30pm class tonight

-WOD-
15min AMRAP:
– 15 Hip Extension
– 15 Lunges
– 15 Double Unders

Class Sign In

January 25th

The CrossFit Pull Up is simple in concept but difficult to learn. The pull-up starts at a hang with
full arm and shoulder extension.
Here is Aaron demonstrating this.

The pull up ends with the Adam’s apple over the bar or chin well over the bar.
Here is Aaron showing the end position.

The whole point of the kipping pull up (using your hips as shown above by Aaron) is to generate explosive power to shoot your body over the bar in the shortest time possible. This generates a high power output (weight x distance / time = Horsepower) by moving a weight across a distance and fast as possible.

-WOD-
Lynne
5 Rounds for max reps
– Bodyweight Bench Press
– Pull-Ups

Class Sign In

January 24th

Nice work today everyone!

I Know sometimes these workouts might seem confusing. I do my best to mix things up. The key to CrossFit is “Constantly varied, functional movements executed at high intensity.” That Variety in exercises, sets, reps, rounds, weights, and anything else imaginable is the key to developing every component of physical fitness.

Some times from today. Please remember to write your times on the board before you leave.

Don’t forget we do have Hoodies and T-shirts.

-WOD-

-XS CrossFit Benchmark-

-500m Row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
-500m Row

Class Sign In