Blog

August 28, 2018

You can log into Wodify here but the app is not working.  Here is tomorrows WOD:

Strength:

     Hang power clean

Metcon:

 For Time:

  • 400m Run

  • 10 power Cleans

  • 30 Push Ups

  • 60 Wall Ball

  • 30 Push Ups

  • 10 power Cleans

  • 400m Run 

August 27, 2018

We will now be posting our WOD's in Wodify nightly at 7:30 so make sure to check out the WOD when you log into your classes for the week!  If you have any questions about Wodify, ask a Coach!

August 24, 2018

With a Partner:

20 Minute AMRAP:

  • 100/80 Calorie Machine

  • 50 Burpee Box Jumps

  • 50 Pull Ups

August 23, 2018

For Time:

  • 150’ Walking Lunge

  • 100 Air Squats

  • 75 Toes to Bar

  • 50 Single Arm Dumbbell Push Press

  • *EMOM 3 burpees

August 22, 2018

3 Rounds, 1 Minute Per Station:

  • Max Reps Kettlebell Swings

  • 1 Minute Rest

  • Max Reps Ab Mat Sit Ups

  • 1 Minute Rest

  • Max Reps Power Snatch

  • 1 Minute Rest

  • Max Reps Rope Climbs

  • 1 Minute Rest

August 21, 2018

Strength:

     Front Squat

Metcon:

10 Minute AMRAP:

  • 5 Bench Press

  • 10 Dumbbell Hang Power Clean

  • 20 Air Squats

August 20, 2018

Metcon:

4 Rounds:

  • 30/25 cal Airdyne

  • 5 Muscle Ups

  • Rest 2 min

Cash Out:

  • 3 x 30’ Handstand Walk

  • OR

  • 3 x :30 Handstand Hold

  • 3 x :45 Plank Hold

August 20, 2018

We look forward to seeing everyone at the box starting their week off right!  CrossFit Kids will start back up mid-September.  More information will be posted regarding exact dates and times.

WODIFY Update - You should receive an email today so you can update your...

August 18, 2018

We will be starting our switch to Wodify on Monday (still sign into MindBody for next week).  You should have received an email tonight that prompted you to sign your waiver electronically.  On Monday, you will receive a second email with details of what you need to do...

August 17, 2018

Strength:

     Push Press

Metcon:

18-15-12-9

  • Push Press

  • Toes to Bar

  • Burpees

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