April 19, 2019

METCON

On a 15-minute clock, for max reps each round:

  • From 0:00-3:00, Row 200 meters then max reps Jumping Pull-ups

    Rest 1 minute

  • From 4:00-7:00, Row 200 meters then max reps Clean and Jerks (155/105)

    Rest 1 minute

  • From 8:00-11:00, Row 200 meters then max reps Jumping Pull-ups

    Rest 1 minute

  • From 12:00-15:00, Run 200 meters then max reps Clean and Jerks (155/105)

    4 different scores (pull ups & Clean and Jerks)

April 18, 2019

OPEN GYM 5:00am to 6:00pm

Contact us if you plan to drop-in.

 

ENDURANCE WOD

Instructor participated class @ 5:00am

3 – 10:00 rounds (8:00 work/2:00 rest)

  • 100 lunges then max calories on the bike

  • 100 sit-ups then max double-unders

  • 100 air squats then max calories on rower

There will be 3 separate scores for the day, bike/DU/row

March 30, 2019

FREE WEEK!

Dropping in? Download our waiver here. Give us a heads up if you plan to come in. Walk-ins welcome!

PARTNER WOD

Saturday Team Day.

10 Min AMRAP

  • 19 Wall Balls 20/14

  • 19 Calorie Row

5 min REST

10 Min AMRAP

  • 20 Toes to Bar

  • 50 Double Unders

  • 10 Cleans 135/95

5 Min Rest

10 Min AMRAP

  • 124’ dumbbell Overhead Walking Lunge

  • 10 Handstand Pushups

  • 30 Calorie Bike

March 28, 2019

FREE WEEK!

Dropping in? Download our waiver here. Give us a heads up if you plan to come in. Walk-ins welcome!

 No Open Gym during special schedule classes today.

  • 5am Endurance

  • 9am CrossFit

  • Noon CrossFit

  • 5:30pm CrossFit

ENDURANCE WOD

Instructor participated class @ 5:00am

10-12-14-16-18

  • Calories on rower

  • Burpees over rower

 Rest 3:00

 18-16-14-12-10

  • Calories on rower

  • Burpees over rower

CROSSFIT CLASS WOD

Strength

Strict press 5-5

Push press 3-3-3

METCON

For Time:

  • 60-Double-unders

  • 50-Air squats

  • 40-Sit-ups

  • 30-Reverse lunges

  • 20-Med ball cleans

  • 10-Cal row

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