12.30.19 SUNDAY “O2 ZONE”
4 Rounds of: 2:20min AMRAP of Treadmill Cals :40sec Rest 2:20min AMRAP of Ski Cals :40sec Rest 2:20min AMRAP of: 10 Burpees 10 DB Step... Read More
12.28.19 SATURDAY “HEAVY METAL”
5 Rounds of: 4min AMRAP of: Cash in- 30m Sled Push…360/270 (inside) 10 S. Arm DB Clean n Jerk…80/55 20 Heavy Wall Balls…30/20…10/10 Remainder of... Read More
12.27.19 FRIDAY “PULL POSITION”
Strength: Every 2min for 6min: 7 Deadlifts 7 Single Arm DB Row 7 Strict Pull Ups Metcon: 3 Rounds of: 21 Power Cleans…115/75 21/15cal Bike... Read More
12.26.19 THURSDAY “COOKIE FROST”
**NO 6am Class Today 12/26** Strength: 10mins to establish a heavy 1 rep complex of: 2 Power Cleans 2 Front Squat 2 Hang Squat Clean... Read More
12.24.19 TUESDAY “12 DAYS OF EXPLODE XMAS”
**NO 6:30pm CLASSES TODAY** **CLOSED 12/25** **NO 6am CLASS Thursday 12/26** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3... Read More
12.23.19 MONDAY “WHEEL WORLD”
HOLIDAY HOURS Tuesday 12/24- No 6:30pm CrossFit or Aerobic Capacity Wednesday 12/25- No Classes Thursday 12/26- Regular Schedule Tuesday 12/31- No 4:30pm, 5:30pm or 6:30pm... Read More
12.22.19 SUNDAY “SIMPLE SIMON”
2 Rounds of: 1mile Treadmill Run 1min Rest 2k Row 1min Rest For Time
12.21.19 SATURDAY “SKID MARKS”
21min AMRAP of: 60m Sled Push…315/225 25/20cal Ski 15 KB Swings…97/70 10 G.I. Janes (EMOM 3 Shuttle Touches) For Total Reps
12.20.19 FRIDAY “HOT HANDLE”
Auxiliary: 1min AMRAP of: Ski Erg Cals Metcon: 8 Rounds of: 12 Strict HSPU…floor 15 KB Sumo Deadlifts…97/70 18 Air Squats For Time (16min Time... Read More
12.19.19 THURSDAY “RUN SLINGER”
Strength: Every 2mins for 8min: 3 Deadlifts 2 Hang Squat Cleans 1 Split Jerk Metcon: 25cal Run 27 Clean n Jerks…115/75 1min Rest 25cal Run... Read More