Articles

Ready for a short week!

November 19, 2017 No Comments

WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL:

5-Week Program to Conquer “Murph”

April 24, 2017 No Comments

With Memorial Day only 5 weeks away, there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time

Burn off that Easter food

April 17, 2017 No Comments

WARM UP: 3 Rounds: 1 shuttle run 8 Reach throughs 8 Tipping Birds 8 Push-ups 8 Hollow/Arch Rolls 8 Knee above the Hip 10 Shoulder Taps SKILL: Muscle up Drills

Because who doesn’t like Deadlifts

April 12, 2017 No Comments

WARM UP: Plyos SKILL: Sprints WOD: For Time: 50 Sit ups 4 Rounds: 12 Deadlifts 30 DU 50 Sit-Ups

More Dumbbells

February 25, 2017 No Comments

WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 squats w/ red bands :30 bar hang 6 hollow to arch rolls 10 Pass Throughs 15

Shoulder burn

February 21, 2017 No Comments

WARM-UP: 30 Jumping Jacks 30 Seal Jumps 2x’s: 200m run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu SKILL: 10:00 EMOM ODD: 2 TGU on each side

We have power!!!!

February 20, 2017 No Comments

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold SKILL: Muscle up drills WOD: For Time: (12:00) 15

Power is BACK!

February 20, 2017 No Comments

Classes will resume for the rest of the day! See you starting 8:30am!

Power is Out!

February 20, 2017 No Comments

Unfortunately due to last nights storm our power is out! We have postponed classes until further notice. Coach Drew will be back at 830am after the sun rises! Stay tuned