Month: October 2018

Thursday – 181101

Congratulations Grant, I mean Myra, on winning our costume contest! See Sol to collect your prize! WOD Complete as many rounds and reps as possible in 6 minutes of: 20 DB Push Press (50’s/35’s) 40 Double Unders Note: Rest 3 minutes between efforts, repeat for a total of 4 sets.

Wednesday – 181031

HAPPY HALLOWEEN ANNOUNCEMENTS COSTUME WORKOUT ON HALLOWEEN!!! This Wednesday! FREE 4 pack of FitAID for the best costume! SWOD 10 minutes to establish a heavy single in the following complex: Hang Power Snatch + Snatch Balance + Overhead Squat WOD “Zombie Apocalypse” If you are alive you will start the workout in the first group. If you are …

Wednesday – 181031 Read More »

Tuesday – 181030

Last year’s winning costume was pretty great! Who will have the best costume tomorrow??? ANNOUNCEMENTS COSTUME WORKOUT ON HALLOWEEN!!! This Wednesday! FREE 4 pack of FitAID for the best costume! SWOD 3 sets of: Bench Press x 8-12 reps – AHAP DB Sit Up to Z Press x 10 reps Jefferson Curl x 3 reps WOD For time …

Tuesday – 181030 Read More »

Monday – 181029

ANNOUNCEMENTS   COSTUME WORKOUT ON HALLOWEEN!!! This Wednesday! FREE 4 pack of FitAID for the best costume! SWOD Every 90 seconds for 18 minutes (3 sets), complete: Station 1 – Flexed Arm Hang x 30 seconds (accumulated) Station 2 – Nose to Wall Handstand Hold x 45 seconds (accumulated) Station 3 – Hanging L-Hold x 30 seconds (accumulated) …

Monday – 181029 Read More »

Saturday – 181027

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, …

Saturday – 181027 Read More »

Friday – 181026

SWOD Every 75 seconds for 10 sets, complete: Front Squat x 5-5-4-4-3-3-2-2-1-1 – increase load w/ each rep decrease WOD Pick Your Own Poison You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your …

Friday – 181026 Read More »

Thursday – 181025

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Hang Power Clean x 2 reps – increase load as possible WOD Complete as many rounds and reps as possible in 12 minutes of: 45 Double Unders 30 Russian KB Swings (70/55) 15 Burpees

Wednesday – 181024

SWOD Every 4 minutes for 20 minutes (5 sets), complete: Overhead Press x 3 reps – AHAP across Strict Chin Up x 3-5 reps (use added weight if necessary to achieve rep range) WOD For time (9 min cap): 10-9-8-7-6-5-4-3-2-1 of Wall Ball Shots (20/14) to a 10’/9′ target 1-2-3-4-5-6-7-8-9-10 of Ring Dips

Tuesday – 181023

SWOD Headstand Progressions 1) Establish a Tripod Position 2) Rock from Head to Toes in Tripod Position 3) Bring Knees together at 90 in Tripod Position 4) From 90, extend 1 leg, return it, then the other 5) From 90, extend both legs to a Headstand – all movements should be controlled in reverse order …

Tuesday – 181023 Read More »