Workout of the Day

Monday, August 14, 2017

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We will be closing the gym on Friday, August 25 after Monica’s 5:00 am Boot Camp.  We are doing maintenance that day.  We are sorry for any inconvenience this may cause.  Thank you for understanding.

CrossFit Classes:

The Lift: Front Squats 5-5-5-5
then:

8 MIN AMRAP
15 thrusters (95/65)
15 pull-ups

Monday’s Conditioning Class:

1) 3 rounds:
      40 cal bike
      30 squats
      20 push press
      10 toes to bar
rest 2 min:
    3 rounds:
       40 cal row
       30 squats
       20 push ups
       10 toes to bar

Saturday, August 12, 2017

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…and wallballs!  Yay! 🙂

We will be closing the gym on Friday, August 25 for window replacement and maintenance.  All classes except Monica’s 5:00am BootCamp will be canceled that Friday.We apologize for any inconvenience this may cause. 

CrossFit Classes:

The WOD:

For time:
15 Deadlifts (225/155)
30 Wall Balls (20/14)
12 Deadlifts (225/155)
24 Wall Balls (20/14)
9 Deadlifts (225/155)
18 Wall Ball Shots (20/14)

Friday’s WODboard:

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Friday, August 11, 2017

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We will be closing the gym on Friday, August 25 for window replacement and maintenance.  All classes except Monica’s 5:00am BootCamp will be canceled that Friday.We apologize for any inconvenience this may cause. 

CrossFit Classes:

The WOD:  

10 rounds for time:
12 burpees
12 pull-ups

Friday’s Conditioning Class:

1) 4 rounds:
       10 burpee OTB box jumps
       15 pull ups
       20 cal bike
2) 12 min EMOM
       30 sec handstand hold
       30 sec plank
       10 hollow rocks

Thursday’s WODboard:
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Mobility Thursday, August 10, 2017

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an oldie, but a goodie… and so, so true!

CrossFit Classes:

The WOD: 

3 Rounds for time of:
400m run
30 wallballs (20/14)

then not for time:
accumulate 5 min in front plank

Wednesday’s WODboard:

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Wednesday, August 9, 2017

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We will replacing our windows on Friday, August 25.  We will be closing the gym that day so that we can get this done in one day.  We apologize for any inconvenience this may cause.  Thank you!

CrossFit Classes:

The Lifts: Deadlifts 5-5-5-5
then:

The WOD:

10 min AMRAP
15 deadlifts (115/85)
35 double-unders

Wednesday’s Conditioning Class:

1) 500m row
    50 sit ups
    50 squats
    50 sit ups
    50 walking lunges
    50 sit ups
    50 burpees
    50 sit up
    500m row

Tuesday’s WODboard:
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