Archive | June, 2016

Friday 7.1.16

Kids and teens classes went great this week! Not too late to sign up.. have any friends interested come in next week and sign their kids/teens up! Make sure you wish Justin a happy birthday today! As was pointed out yesterday he’s still closer to 30 then 40!! Normal classes this weekend, but on Monday […]

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Thursday 6.30.16

WARM UP: – 5 Minute Foam Roll / Lacrosse Ball – 3 Rounds 5 Controlled Kips 7 Leg Lifts 9 Squats REVIEW: Kipping   FITNESS ENDURANCE: “Iron Lung Babylon” Every 2 Minutes x Failure 4 Front Squats 6 Toes to Bar/K2E 9 Burpees TEST: 3 Attempts for Max Unbroken Double Unders   PERFORMANCE ENDURANCE: “Iron […]

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Wednesday 6.29.16

Awesome start to our kids and teens program! not to late to sign up! We go again on Thursday, you can go to the CrossFit Kids section and find all the info!   WARM UP: – Anchored T-Spine – PVC Lat Curls – 2 Rounds 7 Burpees 12 Squats 20 Jumping Jacks   FITNESS & […]

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Tuesday 6.28.16

WARM UP: – 5 Minute Foam Roll / Lax Ball – 2 Rounds 10 Hip Thrusts Bear Crawl (4 Mats) 8 Diamond Pushups   FITNESS OLYMPIC: Power Jerk EMOMx10 2 Power Jerk @ Increasing ACCESSORY: 3x 12 Bent Over BB Rows 10 Hip Thrusts 10-15 Sec Ring Dip Hold (Top) 10-15 Sec Ring Dip Hold […]

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Monday 6.27.16

Coach G had an amazing time at his CrossFit Level 2 weekend! He learned a lot about himself as a coach and areas he could improve, as well as gained a bunch of tools to use while coaching! Today we sweat! WARM UP: – Indian Run to Milk Jugs – Clean/Thruster progression MAYHEM MONDAY: “Fuzzy […]

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