(551) 427-5077

Thursday – May 1

Elisabeth after her first 20 inch box jump!!  BOOOOOM!!

Part 1:

5×5

Push Press

*60-90 seconds between sets

Part 2:

5 Rounds

15 Deadlifts (185/115)

20 Wall Balls

15 Toes to Bar

*20 Minute Cap

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Shout out to Aaron, Megan, Elisabeth,  Kevin C, Nick B, Nick S, and Dan F for improving their 2k Row time yesterday!  Less than a month later you all saw a substantial improvement.  Nick S improved his time by 1:37!

REMINDER:

The 8:15 class is a Beginner Session.  If you want to WOD, try to make the 5:15, 6:15, or 7:15.

Wednesday – April 30


Part 1:

7×1

Power Snatch

*Rest 60-90 seconds between attempts

*Let comfort level dictate how much weight you use.  This does NOT need to be heavy

Part 2:

3 Rounds

15 Box Jumps

30 Sit Ups

60 Side to Sides

Part 3:

For Time:

2,000 M Row

Tuesday – April 29


Perhaps the best way to rest on Push Ups?

20 Minute AMRAP

40 Double Unders

30 KB Swings (53/35)

20 Push Ups

10 Pull Ups

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All:  Please remember that the 8:15 class on Tuesday and Thursday are reserved for Beginner Classes.  If you want to WOD at night on one of those two plays, please come to the 5:15, 6:15, or 7:15 class.  Any questions about the schedule change, please don’t hesitate to ask.  

Monday – April 28


New Mascot?  Designed and Created by Coach Chris


7 Minute AMRAP

10 Front Squats (115/75)

10 Burpees

4 minute rest

7 Minute AMRAP

10 Shoulder to Overhead (115/75)

10 Calorie Row

4 minute rest

3 Minutes – Max Reps

Squat Clean Thrusters (115/75)

Sunday – April 27

REST DAY


GET OUTSIDE!!!  


*We are making a schedule change to offer our members MORE classes to choose from.  From now on, our beginner classes will take place on Tuesday and Thursdays ONLY at the following times:

7 AM, 12 PM, 8:15 PM.

Therefore those six classes will no longer be for the WOD.  All other class times will be normal.

Thursday – April 24



Part 1:

5-5-3-3-3-1-1

Deadlift

Part 2:

15 Minute Rep Ladder Ascending by 3s (3,3,3,6,6,6,9,9,9….etc)

KB Swings (53/35)

Hand Release Push Ups

Box Jumps (24/20)


Wednesday – April 23

Mike sporting the Bison green!

10 Rounds

500 Meter Row for time

2 Minute Rest

*Each effort should be max effort.  Picture yourself running around a track one time as fast as possible.  Approach all 10 attempts like that.

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All…this will be great interval work.  For those that are trying to work on your engine, this will be a huge help.  If you are feeling beat up from the past two days, this will also be a huge help.  If you hate rowing….well maybe today is the day where you “get a flat tire” or “hit really bad traffic” or “had to stay late at work”.  In all seriousness…if your body needs a breather, take it.  We have a HUGE wod coming up Thursday that we want you to be a part of.  You are all awesome!

Monday – April 21


Part 1:

For Time:

20 Box Jumps

20 Burpees

20 Jumping Pull Ups

20 Lunges

20 Calorie Row

10 Box Jumps

10 Burpees

10 Jumping Pull Ups

10 Lunges

10 Calorie Row

Part 2:

7×3

Front Squat

*Less than 2 minutes between sets

Part 3:

4 Minutes

Max Weighted Plank Hold (25/15)

*Athlete may rest as needed throughout the 4 minutes

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Give THIS a read regarding Front Squats.  Part 2 is HERE.  Such a gamechanger for Crossfit!

Saturday – April 19



IN TEAMS OF 2:

1 Person Working at a Time/1 Resting

50 Toes to Bar

50 Shoulder to Overhead (95/65)

50 Lateral Bar Hops (24/20)

50 Weighted Sit Ups

50 Goblet Squats (53/35)

50 Burpees

100 Calorie Row

50 Burpees

50 Goblet Squats (53/35)

50 Weighted Sit Ups

50 Lateral Bar Hops (24/20)

50 Shoulder to Overhead (95/65)

50 Toes to Bar

*Number of reps can be scaled down to 30 or 40

*Remember:  Only 1 person working a time, while the other teammate will rest

*35 Minute Cap

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All:  The 9 AM class is no longer a Free Trial.  It is now a normal WOD.