Workout of the Day: Monday, 12-September-2022 Warm-up 5 min Backward Sled Drag then 2 rounds 5 – 10 sec tempo Squats with heels on 10-15 lb bumper plates 30 sec Superman Hold then 2 rounds 8 Good Mornings 6 Deep … Continue reading “CrossFit WOD, September 12, 2022” →
Workout of the Day: Friday, 10-September-2022 Warm-up 3 Rounds 200m Jog 10 Deep Lunges 30 sec Hollow Hold Metcon (Time) With a Partner 3 Rounds 400m Run together 20 DL 225/155 Split 200m Sled or Tire Drag 20 Wall Walks … Continue reading “CrossFit WOD, September 10, 2022” →
Workout of the Day: Friday, 09-September-2022 Warm-up 5 Rounds 5 Push-ups (slow and controlled) 10 Bent over Rows 10 Walking Lunges Bench Press (Weight) Find 1RM Bench Press start with 2×5, 2×3, 1×2, then singles until fail Metcon (Time) 20/18/16/14/12 … Continue reading “CrossFit WOD, September 9, 2022” →
Workout of the Day: Thursday, 08-September-2022 Warm-up 3 Rounds 30 sec Wall Sit (while on tippy toes) 8 Lat Activations 10 Glute Bridges then 2 Rounds 10 Tempo Air Squats 10 Calve Raises 10 Push-ups then 2 Rounds 10 Jump … Continue reading “CrossFit WOD, September 8, 2022” →
Workout of the Day: Wednesday, 07-September-2022 Announcement Today 10 am Yoga will be offered $20 to be paid to the instructor. Please come check it out! Warm-up w/Empty Bar 10 Good Mornings 5 Back Squat 10 Elbow Rotations 5 Front … Continue reading “CrossFit WOD, September 7, 2022” →
Workout of the Day: Tuesday, 06-September-2022 Announcement Wednesday 10 am Yoga will be offered $20 to be paid to the instructor. Please come check it out! Warm-up 10 PVC Pass Throughs 10 PVC OH pause Squats 5 Practice Barbell Complex … Continue reading “CrossFit WOD, September 6, 2022” →
Workout of the Day: Monday, 05-September-2022 Announcement Happy Labor Day! Only 1 class today at 9am! Wednesday 10 am Yoga will be offered $20 to be paid to the instructor. Please come check it out! Warm-up Coaches choice Ollis (AMRAP … Continue reading “CrossFit WOD, September 5, 2022” →
Workout of the Day: Saturday, 03-September-2022 Warm-up 2 Rounds 15 empty Bar Thrusters 400m Jog 15 Ring Rows Metcon (Time) With a Partner 50 Devil Press Split 50s/35s 25 Synchro TTB 50 cal Ski Split 25 Synchro Burpees 50 DB … Continue reading “CrossFit WOD, September 3, 2022” →
