WODs

June 10, 2020 Wednesday

Fitness:

Performance:


June 09, 2020 Tuesday

We're Reopening Friday!

It's finally here!. Check the link below for details if you didn't see the email we sent out yesterday. Also read our statement about the recent CrossFit controversy below. (Starting Friday 6/12/20) New In-Class Schedule Monday - Friday: 6:00am, 8:00am, 11:00am, 4:00pm, 5:00pm, 6:00pm, 7:00pm Saturday: 8:00am, 9:00am Virtual Class Schedule Monday - Friday: 10:00am, 6:00pm Saturday: 10:00am

Virtual Class Schedule

M-Th: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Dumbbells:

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity. The intention here is to warm the body while accumulating some low intensity volume, to build capacity in basic squatting/hinging/pressing/pulling) 3 Rounds of 30 seconds on, 30 seconds off of: - DB Front Squats - DB Push Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Dumbbell Power Clean (light DBs, standing position) 3 x hip hinge to above knee 3 x standing DB shrug 3 x hip hing to above knee + jump shrug 3 x lower to receiving position 3 x hang DB power clean at above knee 3 x hang DB power clean at just below knee 3 x DB power clean from the floor (one head of DB touching) then... 5 x shoulder press 5 x dip holds (front rack, upright) 5 x dip + extension (stand, squeeze quads and glutes) 5 x push press 5 x receiving position holds (2 sec) 5 x push jerk (with 2 sec hold in receiving position) then... - 3 x DB clean & jerk from the floor *When finished begin to increase load and perform 2-3 reps at each weight: - light load - medium load - working load

Fitness:

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity. The intention here is to warm the body while accumulating some low intensity volume, to build capacity in basic squatting/hinging/pressing/pulling) 3 Rounds of 30 seconds on, 30 seconds off of: - DB Front Squats - DB Push Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Clean & Jerk (empty barbell) - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + jump shrug - 3 x receiving position holds (front rack, partial squat, 3 secs) - 3 x hang power clean at above knee - 3 x hang power clean at just below knee - 3 x power clean at mid-shin then... - 5 x shoulder press - 5 x push press dips (front rack, upright, knee/hip extension) - 5 x push press - 5 x push jerk (with 2 sec hold in receiving position) then... - 3 x clean & jerk at mid-shin *When finished begin loading your barbell and perform 2-3 reps at each weight: - 95/65# - 115/85# - 135/95#

Performance: Grace

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity. The intention here is to warm the body while accumulating some low intensity volume, to build capacity in basic squatting/hinging/pressing/pulling) 3 Rounds of 30 seconds on, 30 seconds off of: - DB Front Squats - DB Push Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Clean & Jerk (empty barbell) - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + jump shrug - 3 x receiving position holds (front rack, partial squat, 3 secs) - 3 x hang power clean at above knee - 3 x hang power clean at just below knee - 3 x power clean at mid-shin then... - 5 x shoulder press - 5 x push press dips (front rack, upright, knee/hip extension) - 5 x push press - 5 x push jerk (with 2 sec hold in receiving position) then... - 3 x clean & jerk at mid-shin *When finished begin loading your barbell and perform 2-3 reps at each weight: - 95/65# - 115/85# - 135/95#


June 08, 2020 Monday

Virtual Class Schedule

M-Th: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Dumbbells:

Fitness:

Performance:


June 06, 2020 Saturday

Virtual Class Schedule

M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Amy), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Dumbbells:

Fitness:

Performance:


June 05, 2020 Friday

Virtual Class Schedule

M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Amy), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Dumbbells:

Fitness:

Performance:


June 04, 2020 Thursday

Virtual Class Schedule

M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Amy), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment:

Dumbbells:

Fitness:

Performance:


June 03, 2020 Wednesday

Virtual Class Schedule

M-F: 8:00am (Kristie), 11:00am (Amy), 4:00pm (Drea), 6:00pm (Jackie) Sat: 9:00am (Amy), 11:00am (Jackie) **Specialty Classes: Tue @ 5:00pm - Core with Kristie Wed @ 5:00pm - Mid Week Mobility with Drea Fri @ 2:00pm - Core with Kristie If you want to manually join the meeting, use this info: Meeting ID: 367 895 5769 Password: 12321 Try to join the class a couple minutes early if you're able. See you soon!

No Equipment: