Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, March 24

    March 23rd, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: 4 x 2 Hang Power Snatch + 1 Hang Snatch WOD: AMRAP 12 – 10 Pullups – 12 KB Swings – 14 Box Jumps (24/20) (Rebounding, Open Standard)

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  • New Logo

    Monday, March 23

    March 23rd, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Back Squat Every :90 for 6 min (5 sets) 5 reps @ 70% WOD: 7 Rounds for total working time – 7 Thrusters (115/75) – no more than 60% – 7 […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, March 20

    March 20th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. 2015 Reebok CrossFit Open WOD CrossFit Games Open 15.4 (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand […]

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  • New Logo

    Thursday, March 19

    March 18th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. For 20 minutes, rotate on the minute between the following 4 stations (5 rounds): -200/160m Row or 200m Run -10 Russian Swings + 8 Goblet Alternating Lunges -8 Hand Release Pushups + […]

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  • New Logo

    Wednesday, March 18

    March 17th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. WOD/Strength/Cash Out: 25:00 running clock. For 16 minutes, alternate every minute between: – 1 + 1 Snatch (around 70%). Focus on mechanics and speed. Hold bottom position for 2 count. – 12 […]

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  • New Logo

    Tuesday, March 17

    March 16th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Paused Front Squat 3-3-3-3 Metcon: 4 rounds for total working time. Rest 1 min b/w rounds. – 20/16 cal Row – 16 Thrusters (75/55) (No more than 40%) – 20/16 cal […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, March 13

    March 12th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball […]

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  • New Logo

    Thursday, March 12

    March 11th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. WOD: Alternating on the minute for 20 minutes (5 rounds) – 200/160m Row – 10 Med Ball Situps + 5 Burpees to Target – 8 Alternating DB Snatch + 8 explosive Box […]

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  • New Logo

    Wednesday, March 10

    March 10th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: 1 Power Snatch + 1 Hang Squat Snatch 5 x 1 Power Snatch + 1 Hang snatch WOD: 2 rounds – each for time. – 30 Cal Row – 30 Burpees […]

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  • New Logo

    Tuesday, March 10

    March 9th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Back Squat Every 2 minutes for 10 minutes ( 5 sets) 5 reps @ 70%. Rest about 1 minute then… 1 Max Unbroken set @ 80%. Allow only 1 full breath […]

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