Daily Workout

April 23, 2016

Sunday April 24, 2016

Niesha learned to climb the rope in about 5 minutes! Nice work Niesha! __ Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD Back Squat On The Minute x 15: Minutes 1-5 – 7 Reps Minutes 6-10 – 5 Reps Minutes 11-15 – 3 Reps Start with about 50% of your best 1-Rep Back Squat and […]
April 22, 2016

Saturday April 23, 2016

Christy is getting it done during last Saturdays Teamwork! __ Attention: Heather WILL be teaching Yoga today at 9:15am! Also Shayan WILL be running Open Gym this Sunday from 9:30am-11:30am! __ WOD “Saturday Teamwork” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 […]
April 21, 2016

Friday April 22, 2016

Lauren is back in the game and killing it! __ It’s Benchmark Friday! __ BENCHMARK WOD “Nancy” Compare to 11/13/15 5 rounds for time: 400 Meter Run 15 Overhead Squats 95/65 __ 6 TIPS TO DEVELOP THE OVERHEAD SQUAT The overhead squat (OH squat) is, for many CrossFitters—one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses […]
April 20, 2016

Thursday April 21, 2016

Kerri is working hard on her Handstand Push-Ups! __ Happy Birthday Kelli! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: AMRAP 15: 15/12 Calorie Row 12 Kettlebell Swings (53/35) 1 Rope Climb Option 2: Make up a WOD that you missed, or a WOD that you have really been […]