January 27th

Overhead Squat

1000m Row for time

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January 26th

No 7:30pm class tonight

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

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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.

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

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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.


-XS CrossFit Benchmark-

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

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January 23rd

Hope you all had a great weekend!

With a 5min running clock
– Perform as many thrusters as possible @ 95/65
– Every minute on the minute perform 3 burpees
– The number of reps under 100 after the 5 minutes is up. You will have to do 30′ sprints (30′ sprint = 1 rep)
Example: 83 thrusters – Do 17 sprints

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January 22nd


January 21st

Team workout will be made up on the spot.

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