WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

20
Oct

10212019

Warm-up3 Rounds:20 Max Lateral 25′ shuttles Rest :10:20 Empty Bar Presses Rest :10:20 Hollow RocksRest :10 StrengthPush Press 4-4-4-4-4 Met-Con10′ AMRAP35 Air Squats7 Dumbbell Power...
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18
Oct

10192019

Warm-up
3 Steady Rounds12 Lunges/KB Goblet Hold Lunges/Single KB Front Rack Lunges12 Hollow Rocks10 Kip Swings StrengthDeadlift5-5-5-5 Conditioning20 Rounds**Partner WOD (Alternating full rounds, 10 each)Fit:100m Run8...
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17
Oct

10182019

CFG Open 20.2!! Warm-up2 Rounds1:00 Bike/Row/Ski1:00 Single Leg Wall Sit (switch legs anytime) 0:30 Superman0:30 Hollow Hold Primer2 Fast Rounds100m Run5 DB C&J’s (same weight...
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15
Oct

10162019

Warm-up2 Steady Rounds:45 Handstand Hold 15 Banded Good Mornings 20 Box Step Ups StrengthPush Jerk 3-3-3-3 Met-Con15′ AMRAPFit:9 DB Box Step Overs10 DB Snatch11 Hand...
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14
Oct

10152019

Warm-up8′ EMOM (alternating movements) :40 of Single or Double Unders3 Empty Bar Bear Complexes**Bear Complex = squat clean + push press + back squat +...
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13
Oct

10142019

Warm-upSteady Through 4-way Banded Glute Activation Steps 10 per direction + 5 Air Squats after each direction Then, 2 Rounds of15 Dead Bugs10 Walking Lunges...
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10
Oct

10112019

2020 CrossFit games first workout 20.1! Warm-up:3 Rounds12 Pause Squats/Goblet Squats/S-Arm DB Thruster*12 S-Arm DB Hang Clean and Jerks (6/arm)* 1st round: Pause Squats, 2nd...
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