Only one class today at 8:00AM. Come get a nice workout in before you stuff your face with thanksgiving dinner. -WOD- Helen -400 meter Run -21 Kettlebell Swings 1.5/1pood -12 Pull Ups This is a benchmark workout so remember to write down your times Class Sign In …
In CrossFit we are looking to ramp up the intensity until the mechanics start to degrade, then we should refocus on the mechanics while sustaining as much intensity as possible. This leads to improved mechanics at higher and higher levels of intensity. (High Intensity + Good Mechanics = Fast improvement) The goal is to never look back on a workout …
-WOD- Work to a 1 Rep Max Deadlift Then a short workout so GO HARD! Run 30′ Down & Back 10 Burpees Run 30′ Down & Back 9 Burpees Run 30′ Down & Back 8 Burpees continue down to 1 Burpee Class Sign In …
Nice work everyone! I know your butts are sore. Make it in today and you’ll feel a lot better. -WOD- Death by shuttle runs Minute #1 – Perform 1 run at 30’ Minute #2 – Perform 2 runs at 30’ (down and back) Minute #3 – Perform 3 runs at 30’ (down, back and down) Minute #4 – Perform 4 runs at 30’ (down, back, down and back …
I hope everyone was able to get out and enjoy the nice weather this weekend. We might not have very many of those days left this year. -WOD- 3 Rounds for time of: 8 Deadlifts 225/135#’s 16 Box Jumps 24″/18″ Run 400 meters …
-WOD- Run 400 meter’s 10 Hang Power Cleans @ 135/95 10 Shoulder to Overhead @ 135/95 Rest for 1 minute and repeat for a total of 4 rounds
-WOD- Run 400 meter’s 4 rounds of 10 Pull Ups 20 jumps over a Med Ball Run 400 meter’s