Category: Daily Workout

Saturday January 25, 2020

“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit Primer: EMOM x 6 – PVC or Empty Barbell 2 Muscle Snatches + 2 Overhead Squat + 2 Snatch Balance + 2 Hang Squat Snatch Strength: 5 x 1 Squat Snatch + 2 Overhead Squats WOD: Bambi – […]

Friday January 24, 2020

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover Primer 2 Rounds: 7 Tempo KB Deadlifts | 7 Seated Box Jumps | 30s Pole Prying | Strength: 1 Front Squat EMOM x 9 W1: 84, 87, 90% W2: 87,90,93% W3: 90,93,96 WOD: “Hail Mary – […]

Thursday January 23, 2020

Saturday mornings we’re proud to introduce a 10 am class coached by Cristy LeBlanc-Rose! Strength: Alternating Efforts x 4 5 Pause Bench Press 5 Pause Pendlay Row *Increase weights 5-10 lbs from last week across all sets WOD: “Death Race” – 5 Rounds For Time 15/10 Cal Bike 10 Burpees Scaled: 12/8 Cal Bike | […]

Wednesday January 22, 2020

“Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t…. let’s go win. That’s what we do.” Primer: 10 KB Single Arm Rows | 10 Box Step Ups 10 KB Single Arm Strict Press | 10 Lateral box Step Ups 10 KB Goblet Squats | 10 Box […]

Tuesday January 21, 2020

“Give yourself permission to create junk, make mistakes, laugh and get better through the lessons learned.” WOD: Tri Sprint Intervals 5 Rounds. WOD: “Tri Sprint” AMRAP 4 30/20 Cal Row 20/14 Cal Bike AMRAP 10M Shuttle Runs 4 Minutes rest btw rounds Strength: 3 Rounds 21 Russian KB Swings 7 Renegade Rows Bonus: A. 4 […]

Monday January 20, 2020

Announcement: Monday January 20 at 7 PM we will be hosting our Nutrition Challenge Informational Meeting. Hope you can join us! “Squats collapse from the head down.” – Greg Glassman Primer: 3 Rounds: 5 Inch worms | 7 Glute Bridges | 9 Tempo DB Squats | 11 Deadbugs Strength: Back Squat – Build to a […]

Sunday Funday January 19, 2020

Announcement: Monday January 20 @ 7PM we will be hosting our Nutrition Challenge Informational Meeting. The meeting is free and the nutrition challenge is free! Hope to see you on Monday Night at 7 pm! “What are you doing today to make the rest of your week better?” Power Clean Cycling: (Teams of 3) AMRAP […]

Saturday January 17, 2020

“The privilege of a life time, is being who you are.” – Joseph Campbell WOD: “Lethal Weapon “ 2 Rds of Holleyman | 15 Shuttle Runs 4 Rds of Holleyman | 15 Shuttle Runs 6 Rds of Holleyman | 15 shuttle Runs 8 Rds of Holleyman | 15 Shuttle Runs 10 Rds of Holley Man […]

Friday January 17, 2020

“When something is important enough, you do it even if the odds aren’t in your favor.” – Elon Musk Primer: 3 Rounds: 60s Bike | 7 Tempo KB Deadlifts | 7 Seated Box jumps | 30s Pole Prying Strength: FS EMOM x 9 Wave 1: 1 @ 81, 84, 87% Wave 2: 1 @ 84, […]

Thursday January 16, 2020

“If you are not being criticized, you’re probably not doing anything exceptional.” Strength: 4 x 5 Pause Bench Press | 5 Pause Pendlay Rows WOD: “Arrow Head” – 5x 3 Min AMRAP 6 Deadlifts @ 185/135 9 Push Ups 12 Sit Ups *1 Minute rest btw AMRAPs | Score is total rounds complete in the […]