Archive | March, 2016

Friday 4.01.16 – NEW SCHEDULE

STARTING MONDAY 4.01.16 WE’LL BE STARTING OUR NEW SCHEDULE. THE COACHES ASSIGNED TO EACH CLASS MAY CHANGE, BUT THESE WILL BE THE NEW CLASS TIMES AT NIGHT. MAKE SURE YOU LOOK AT THE SCHEDULE!!!   WARM UP: – 5 min Foam Roll, 5 min partner Hammy BB smash –AMRAP 7 10 slow boot straps 15 […]

Read more

Thursday 3.31.16

FITNESS a) Accessory: 3×21’s@45/35 3×12 (6 Each Arm) Single Arm Bent Over DB Row b) Oly: Cleans EMOM x 12 3 Position Squat Clean@light c) Optional skill: Work on handstands or L-Sits   PERFORMANCE a) Accessory: 3×21’s@45/35 3×12 (6 Each Arm) Single Arm Bent Over DB Row b) Oly: Cleans EMOM x 12 3 Position […]

Read more

Wednesday 3.30.16

Here’s the news we’ve yet to announce regarding CrossFit OSA…. Last week Coach Anthony was offered a full time coaching position at CrossFit XT in Hawthorne, NY. As you all know Anthony was only with us part time; he also had a full time job doing electrical type work for a company. XT offered him […]

Read more

Tuesday 3.29.16

FITNESS a) Strength: Back Squat w/s: 5×5 @ Increasing 2 x 15@50% of Heaviest Weight from 5×5 *Rest 2 Minutes Between Max Effort Sets*   b) Conditioning: “The Jurassic John & His Frolicking Flannel of Doom” EMOM x 12 1 – 2 laps Bear crawl (can try wall walks if safe) 2 – 15 Hollow […]

Read more

Monday 3.28.16

AWESOME JOB by everyone on the Open workouts this year! We’re super proud of you all, especially those who rose to the challenge and signed up for the open (even more especially those who completed their first open)! The weather is getting warmer which means fun outdoor workouts coming soon! Every other Friday or so […]

Read more
Page 1 of 612345...Last »