Wednesday 3.7.18 CrossFit
Winter Storm Quinn Update Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages. Skill Gymnastics Skill Work 8 x 60s Rounds Rx+: 2-3 T2B + C2B Rx: 3-4 T2B, syncing kips UB L2: 1-2 T2B L1 3-4 K2E, syncing […]
Wednesday 3.7.18 Bootcamp
Winter Storm Quinn Update Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages. Conditioning 40:00 total cap AMRAP 12 12 Calorie Row 12 Air Squats 9 Ball Slams – Directly Into – AMRAP 12 12 Calorie Assault Bike 12 […]
Tuesday 3.6.18 CrossFit
Warm-up 30 Wallballs 30 MB Sit Ups 30 Medball Cleans 30 Hollow Rocks 10 Foam Adductor, ea. 10 Foam Roll Lat, ea. Skill Ring or Bar Muscle-ups 10 x 60s Rounds Rx+ & Rx: 2-3reps L3: 1-2 reps L2: Bar Hip Pulls L1: 2-3 jumping bar MUHip Pulls, tryy to get hips as high as […]
Tuesday 3.6.18 & Wednesday 3.7.18 XFit Teens & Preteens
Warm-up Quick stretch, then Baseline workout 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups Conditioning 6 AMRAP 10 good mornings 10 lunges 10 ligh kb deadlift Lift deadlift, 2×2 @ 50% of previous 1 RM 10×1- try to PR by 5-10 lbs, be conservative
Tuesday 3.6.18 XFit Juniors
Warm-up Ab mat burpee race Split class into 2 lines Stack up 5 ab mats The athletes will work their way through the lines doing to following Complete 5 burpees Pick up 1st mat from the pile and run it to the other side of gym- coach will designate a mat pile place Run back […]
Monday 3.5.18 Bootcamp
Warm-up AMRAP 5 100ft Farmers Carry 20 Russian Twists (10/Side) **use the DBs and plate you will use in workout Conditioning 30min AMRAP 15 Calorie Assault Bike 10 1-Arm DB Push Press (Left Arm) 20 DB Goblet Walking Lunges (10ea) 10 1-Arm DB Push Press (Right Arm) 20 Straight leg Sit-Ups w/ Plate Finisher If […]
Monday 3.5.18 CrossFit
Sunday 3.4.18 CrossFit
Saturday 3.3.18 Bootcamp
Warm-up Russian Twist Congo Line: Have a stack of 10s and have everyone in class line up with the plates to the left of them. Everyone is in the russian twist position, and the first person in line grabs the plate and turns to hand off to athlete number 2 who then passes to athlete […]
Friday 3.2.18 Bootcamp
Warm-up 100 KB Swings for time Women 25# Men 35# **Every time you break complete 20 single unders **7min time cap **Scale to Russian Swings instead of weight, if form permits Conditioning For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls Sit Ups Mtn. Climbers (L+R=2) (30:00 CAP) *Singles 1:1 Finisher If Time alots: Coach Led […]
