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Workouts'S ARCHIVE

  • Tuesday Training 11/21/2017

    By admin | In Workouts | on November 20, 2017

    Warm Up: 2 Rounds 10 PVC Pass Throughs 10 PVC Thrusters 10 Lunges (each leg) 10 Air Squats   Coach Led Mobility   12-15 min Kipping Skill Work Work on kip for pull ups/chest to bar/muscle up   Metcon For Time: 55 Bar Facing Burpee 55 Chest to Bar 55 Calorie Row 55 Hand Release […]

  • Monday Training 11-20-2017

    By admin | In Workouts | on November 19, 2017

    Make sure to know our Holiday hours with class Thursday at 9am! Warm-Up: Dodgeball with Med Balls Coach Led Mobility Strength: Front Squat: 5-5-5-5-3-3-3(up to 85% of max) METCON: 11 minute running clock 40 TTB 40 Front Squats 185/135 (taken from floor) Max calorie row remaining time *Rest 3 minutes* AMRAP 2: Max Calorie Row […]

  • Friday Training 11-17-2017

    By admin | In Workouts | on November 16, 2017

    Make sure to be shopping for your BEST Ugly Christmas Sweater for the Christmas Party on December 15th! Warm-Up: Coach’s Choice Coach Led Mobility: SKILL WORK: Handstand Progressions (15 Minutes) Wall Walks Handstand Holds Strict HSPU Kipping HSPU Handstand Walks Metcon: AMRAP 14 3 Wall Walks 6 SDHP 95/65 9 HSPU Scaling Options: HSPU on […]

  • Thursday Training 11-16-2017

    By admin | In Workouts | on November 15, 2017

    Be on the look-out for “Operation Secret Santa” as a Box we will come together to provide Christmas Present for a family in need. Warm-Up: 2 Rounds “Bergener Warm-Up” Coach Led Mobility STRENGTH: Hang Power Snatch: 3-3-3-2-2-2 (85% of max, do not work up to max) METCON: 5RFT 15 Power Snatch 75/55 30 DU 200m […]

  • Wednesday Open Gym “Hero WOD”

    By admin | In Workouts | on November 14, 2017

    From Crossfit Journal Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive […]