Get in the Best Shape of Your Life. Period.

Forget everything you hate about working out.

Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day.

The sport of CrossFit combines variety, intensity and functional movements into effective training that will get you in the best shape of your life.

Warm-up & Mobility: 15 Minutes

Strength: 7×1 Power Snatch + 1 Hang Snatch + 1 OHS – 60 to 120 seconds between sets – increasing weight each set, climbing to as heavy as possible

Conditioning: For time – 21-15-9 reps of –

  • OHS (95/65lb)
  • TTB
  • Box Jump (24/20″)

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Deadlift 3-3-3-3, increasing weight each set, last set should be approx 80-82% of 1RM

Conditioning: For time –

  • 21 Push Press (95/65 lb)
  • 21 Burpees
  • 25 Double-Unders
  • 15 Push Press
  • 15 Burpees
  • 50 Double-Unders
  • 9 Push Press
  • 9 Burpees
  • 75 Double-unders

Click here to sign up for today’s class.

 

April1

IMG_4540

What are these two gooberz doing?

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk –  7 sets – 1 Power Clean + 1 Hang Clean + 1 Jerk, climbing in weight each set to heaviest possible), 60-120 sec rest between sets

Conditioning: 21-15-9 reps for time, of –

  • Clean (135/95 lb)
  • Box Jump (30/24″)

Click here to sign up for today’s class.

Brandon

“Bro Tip”  - don’t partner with this guy if you want a rest during a partner WOD.

IMG_4722

 

Warm-up & Mobility: 15 Minutes

Conditioning: For time –

  • 2 Rope Climb
  • 15 Wall Ball (20/14lb)
  • 200m Weighted Run
  • 15 TTB
  • 15 KB Swing (24/16k)
  • 3 Rope Climb
  • 20 Wall Ball
  • 200m Weighted Run
  • 20 TTB
  • 20 KB Swing
  • 4 Rope Climbs
  • 25 Wall Balls
  • 200m Weighted Run
  • 25 TTB
  • 25 KB Swings

Click here to sign up for today’s class.

MattW

With this sweet Kat Sweater Matt won a yr subscription to Cat Fancy!

wed

 

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