Workout of the Day

Monday June 25, 2018

“I start early and I stay late, day after day, year after year. It took me 17 years and 114 days to become an overnight success” – Lionel Messi – 2009 FIFA World Player of the Year A. Back Squats 10 @60% 8 @70% 6 @75% 4 @80% B. For Time: 3 Rounds of: 12…

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Sunday June 24, 2018

“Just play. Have fun. Enjoy the game” – Michael Jordan HS Academy kicks off on Monday June 25 (Ages 13-17). Click Here to Sign Up Middle School Academy kicks off Monday July 2 (Ages 9-12) Click Here to Sign Up A. “Arnie” 21 Turkish Get ups (right arm) 50 KB Swings 21 Overhead squats (left…

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Saturday June 23, 2018

“The greatest adaptation to CrossFit takes place between the ears.” *Saturday’s Yoga will be at 10 am at Longview Park below Marist College. Feel free to bring some friends for this fun outdoor class on the water front. A. AMRAP 5 600M Run Buy In then 12 Hang Power Clean @ 135/95 12 Bar Facing…

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Friday June 22, 2018

“As the squat is to weightlifting the handstand has been the foundational block in the development of gymnastics, and going forward should be seen as a staple in the CrossFit community.” *Tuesday June 26, 2018 at 6 pm Erik will be hosting a seminar on Maximizing Individual Performance. You can sign up in Mindbody. Space…

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Thursday June 21, 2018

“Give me six hours to chop down a tree and I will spend the first four sharpening my axe.” A. EMOM x 40 Min 1: 15/12 Cal Bike Min 2: 15 Wallball @ 20/14 Min 3: 15/12 Cal Row Min 4: 3 Rope Climbs

Wednesday June 20, 2018

“You are not weak, so stop acting like it.” * Saturday June 23, 2018 Yoga will be a Summer Solstice celebration at 10 am at Longview Park below Marist College on the water front. A. Alternating Back Rack Lunges 3×20 B. EMOM Min 1: 5 Front Squats @ 155/105 + 10 T2B Min 2: 15/12…

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Tuesday, June 19, 2018

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” A. EMOM x 12 Min 1: 5 Deadlifts Min 2: Max Effort Push Ups Min 3 & 4: Recovery Run B. 3 Rounds 21/15 Cal Bike 7 Ring Muscle Ups 10 Hang Power Cleans @ 175/125 Rest 90…

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Monday June 18, 2018

“If we only did work on the days we wanted to we wouldn’t get anything done.” A. Back Squat – 1 EMOM x 10 @80-90% B. AMRAP 10 36 Double Unders 12 DB Snatches @ 70/50 Performance = 36 DU’s | 12 DB Snatches @ 50/35 Fitness: 36 Single Unders | 12 DB Snatches @…

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Sunday June 17, 2018

“We can help your grandma as much as we can help an Olympian” A. AMRAP 22 (Teams of 2) 44 Cal Row 88 DU’s (264 Single Unders) 44 Russian KB Swings (70/44) 88 DU’s (264 Singe Unders) 44 Burpees Over The Rower Open Athletes: ROMWOD – What does your recovery day consist of? Is it…

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Saturday June 16, 2018

“In any moment of decision the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.” A. Hortman – AMRAP 45 800M Run 80 Air Squats 8 Ring Muscle Ups Performance: 800M Run | 80 Air Squats | 8…

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