Tuesday, April 15, 2014

WOD 04/16/14

Deficit Deadlift: 15 minutes to work to a heavy single

WOD: EMOM for 12 minutes:
1 Squat Clean @ 75% 1RM
4 Up downs
6 KB Push presses (53/35 lbs, total reps)

WOD 04/15/14

5 rounds for time of:
Run 400 M
30 box jumps (24/20”)
30 wall balls (20/14 lbs)

Post WOD mobility: Coaches choice Quadricep mobility

Sunday, April 13, 2014

WOD 04/14/14

Shoulder press: 4x10 @ 60% 1RM

WOD: AMRAP in 10 minutes of:
2 Forward rolls
4 Chest-to-bar pull ups
6 Hanging Cleans (95/65 lbs)

*6:30 pm classes resume this week.

Saturday, April 12, 2014

WOD 04/13/14

WOD: 3 rounds for time of
800m run
20 Burpees
20 Back Squats 95/65 lbs

Mobility: Calf Smash 4 min and Stretch 2 min each side.

Friday, April 11, 2014

Saturday 04/12/14

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
                                           OnRamp Course.

***This time is also available to CrossFit Open participants for judged WODs. It's a really fun time to come in and support your fellow athlete's, even if you aren't participating in the Open yourself; there aren't too many times where you will see the gym come to life like it does during these workouts.

*Open gym on Saturdays does not require a skills check-off to be completed.  Those of you who have completed either OnRamp or Essentials training are welcome to Saturday's Open Gym.  This is a great time to come in and work on a weakness.

Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first time.                                                   Walk- ins are welcome and encouraged!

Our next scheduled Essentials Class is Saturday April 19th, 2014 at noon.