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TUESDAY 161101

Warm-up: Individual… Row 500m Crossover Symmetry 3 Wall Walks Group… 10 Leg Swings both directions Bear Crawl Down Broad Jumps Back + 3 Squats Karaoke Down and Back   Fitness: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Shoulder Press…

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MONDAY 161031

Warm-up: Individual… Assault Bike 20/15 Cal Crossover Symmetry 10 Yoga Push Ups Group… 200m Run Bear Crawl Down Zombie Walks Back Broad Jumps Down Bunny Hops Back   Fitness: Five sets of: Kettlebell Swings x 20 reps Rest 30 seconds Dumbbell Front Squats x 8-10…

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SATURDAY 161029

Warm-up: Individual… Assault Bike 2 minutes 20 Banded Good Mornings Group…   Junk Yard Dog   Fitness and Performance: In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes…

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November Athlete of the Month: Todd Beasley

When did you start doing CrossFit? 2013 Favorite WOD? Fight Gone Bad Least Favorite WOD? Fran  Favorite Lift? Bench Press Least favorite lift? Snatch Tell us a little bit about yourself (family, job, sports, military, interests, etc.). Alicia and I have been married for 21…

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FRIDAY 161028

Warm-up: Individual… Skip Rope for 2 minutes Crossover Symmetry Accumulate 30 KB swings Group… Spiderman Crawl Down Samson Lunges Back 3 Rounds not for time…. 250m Row 10 Wall Balls   Fitness: Four sets of: Front Squat x 6-8 reps @ 3 sec Descend Rest…

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Coaches Spotlight: Jill Thornton

1. When did you start coaching? 4 years ago 2. How do the certifications that you hold help you as a coach? They give me a deeper knowledge and understanding of the movements and the methods that we follow. They have helped to groom my…

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THURSDAY 161027

Warm-up: Individual… Run 400m Crossover Symmetry 15 Hollow Rocks Group… Inch Worms with Push ups Broad Jumps Back 3 Wall Walks 10 Hollow to Superman rolls   Fitness: Every 2 minutes, for 12 minutes: Station 1: Turkish Get-Ups x 2 reps each arm Station 2:…

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WEDNESDAY 161026

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 10 Dive Bomber Push ups Group… 200m Run Backwards Lunges Down High Knees Back 10 Burpees 15 Squats Bunny Hops Down Butt Kickers Back   Fitness and Performance: “Move Mountains” For time: Run 1 Mile 26 Burpee…

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Why we have dual programming?

You may have heard the adage that one size fits all…and we could not disagree more.  When it comes to fitness most people are looking for results that are tied to goals they have and we have a wide variety of programs to best align…

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TUESDAY 161025

Warm-up: Individual… Row 500m 10 Yoga Push ups 10 GHD Situps Group… Banded Lat Stretch 20 Banded Good Mornings Inch Worms Down High Knees Back   Fitness: Three sets of: Deadlift x 6-8 reps @ 2 sec descend Rest 60 seconds Ab-Wheel or Barbell Rollouts…

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