Month: December 2016

  • Wednesday 12.28.16 WOD

    Hanukka WOD

    WOD “8 Crazy Nights” **last complete 12.13.15 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap $ Out Mobility with Coach WOD NOTES

  • Protected: Wednesday 12.28.16 WOD NOTES

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  • Tuesday 12.27.16 Box Brief

    T minus 5 days until the Lifestyle Challenge Know your WHY? Starting a 30 day Lifestyle Challenge is a BIG commitment and it can be a lot of work. It’s important to keep your goals in sight so you never question if this is worth it.  Todays Lifestyle Challenge prep: 1. List the number one […]

  • Tuesday 12.27.16 WOD

    Coach Steph

    WOD 0:00 – 12:00min Bench Press (6×4 @ 70%) –At 15min Begin– “Sagittarius” 17min Up Ladder: 2,4,6,8,10,12….. Bench Press (135,95,115,75) KB Swings (70,55,55,35) $ Out 3×10 Sit Ups, single arm DB overhead https://youtu.be/UQy0HHaA_TU WOD NOTES

  • Protected: Tuesday 12.27.16 WOD NOTES

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  • 12.26.16 Box Brief

      CrossFit Skill & Strength Class Launches! Your going to absolutely LOVE this: Top level Athletes, executives and even professional CrossFitters all set goals. Setting goals gives you short term focus to your long term plan, centering your time, energy and resources. If you are a goal oriented individual than given the right direction and Coaching you […]

  • Protected: Monday 12.26.16 WOD NOTES

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  • Monday 12.26.16 WOD

    Matt & Coach Todd

    8:30am & 9:30am WODs **babysitting at both times** WOD “The Chief Is Dead” 5 x 4min AMRAPs 3 Power Cleans (135,95) 6 Push-Ups 9 Air Squats 12 Deadlifts (135,95) –Rest 1 Minute– **pick up each round where you left off on the previous round **score total rounds plus reps $ Out 4×20 DB Side Bends […]

  • 12.25.16 Box Brief

    2016 Holiday Hours

    Holiday Schedule

  • Sunday 12.25.16 WOD

    Box Closed Merry Christmas & Happy Hanukkah