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Warm-up Musical med balls! Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to do that many jumping jacks Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- 10 lb […]

Conditioning For Total Time 27-21-15-9: Calorie Row Calorie Assault Bike – Directly Into – 9-15-21-27: KB SDLHP Box Jump Overs – Directly Into – 27-21-15-9: DB Thrusters Burpees (35:00 CAP) Intent: Every so often you just need a workout to suffer through, and here’s one of those. A mix of different reps schemes and 3 different […]

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 […]

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

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 […]

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 […]

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 […]

[CFML SCHEDULE UPDATE] Due to winter storm Riley we are cancelling all events this evening, Adult and Kids. Below is the updated schedule for CrossFit Open WOD 18.2 Saturday 3.3.18 – 18.2 or Optional WOD Sunday – Normal Schedule Monday 3.5.18 – 18.2 Re-test or Optional WOD

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 […]

Warm-up Coach choice! Skill Pull ups Conditioning Me vs. you 1 min row for meters :30 transition Lift “Clean” up your mess “snatch” up your mess