Wednesday 08.23.17

Our original head coach and CrossFit Games 5th place team member, Conor Murphy, will be back this weekend. He will be coaching the 10am class on Friday. If you can, try to make it, guaranteed to be a great class!

STRENGTH: Strict Press 5×4 @85% rest 2-3 min between sets

WOD:
“Clean Balls”
6 Rounds For Time:
5 Power Cleans (135/95)
15 Wall Balls (20/14)
30 DoubleUnders

Tuesday 08.22.17

WOD:
“Muscle Thrust”
3 Rounds For Time:
20/15 Calories Row
10 Thrusters (95/65)
5 Muscle Ups
* Sub 3 Wall Walks for Muscle Ups

BOOT CAMP SKILL:
3 Minutes to Accumalate Max Reps Turkish Get-Ups alternating arms

BOOT CAMP WOD 1:
Tabata; 20 seconds work; 10 seconds rest
Jump Squats
Lunges

BOOT CAMP WOD 2:
2 Rounds: 30 seconds work; 30 seconds rest
Burpee
KettleBell Swing (53/35)
Single Arm DumbBell Thruster (53/35)

BOOT CAMP WOD 3:
As Many Rounds (and Reps) As Possible in 9 Minutes
10 Wall Balls (20/14)
15 Box Jumps (24/20)
20 Sit-Ups

 

 

Monday 08.21.19

Using the foam roller on your back is always a great way to start or finish your class.

STRENGTH: Back Squat 5×4 @ 85% rest 2-3 Min between sets

WOD:
“Front Squat Double”
As Many Rounds (and Reps) As Possible in 9 Minutes
12 Front Squats (135/95)
24 DoubleUnders

Saturday 08.19.17

Hey you! Get up, workout and start your weekend off right!

OLY Class with Coach Keri: 8:30am

Team WOD with Coach Keri: 9:30am
“Pull the Plug”
In Teams of Two for Time:
60 KettleBell Swing (53/35)
50 Pull-Ups
40 Toe To Bar
30 Burpee Box Jump Overs (30/24)
20 KettleBell Thrusters (53/35)
30 Burpee Box Jump Overs (30/24)
40 Toe To Bar
50 Pull-Ups
60 KettleBell Swing (53/35)
*One partner working, one partner resting

CrossFit Teens with Coach Keri: 10:30am

Friday 08.18.17

Please welcome this week’s newest members, Chris and Deirdre!

WOD:
“Skid Row”
12 Clusters (155/105)
20/17 Calories Row
12 OverHead Squat (155/105)
20/17 Calories Row
9 Clusters (155/105)
14/11 Calories Row
9 OverHead Squat (155/105)
14/11 Calories Row
6 Clusters (155/105)
9/7 Calories Row
6 OverHead Squat (155/105)
9/7 Calories Row