Thursday 2.9.17

Fitness RX Fitness Level 1 Fitness Level 2 10 Rounds: Even Minutes – 5 Deadlifts Odd Minutes – 15 Box Jumps (24/20) Start with a light load on the barbell, and build each round. 10 Rounds: Even Minutes – 5 Deadlifts Odd Minutes – 15 Box Jumps\Steps (24/20) Start with a light load on the […]

Wednesday 2.8.17

Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 7: 3 Thrusters (95/65), 3 Chest to Bar Pull-Ups 6 Thrusters (95/65), 6 Chest to Bar Pull-Ups 9 Thrusters (95/65), 9 Chest to Bar Pull-Ups Continue pattern, adding (3) repetitions per round, until the 7 minute time cap. AMRAP 7: 3 Thrusters (75/45), 3 Pull-Ups 6 […]

Tuesday 2.7.17

Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 4: 30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time Rest 4:00 AMRAP 4: 20 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time Rest 4:00 AMRAP 4: 10 Lateral Barbell Burpees, Max Snatches (165/115) in Remaining Time AMRAP 4: 30 Lateral Barbell Burpees, Max […]

Monday 2.6.17

Fitness RX Fitness Level 1 Fitness Level 2 Deadlift Every 2:00 for 7 Rounds: 5 Deadlifts Start at 50% of your 1-Rep Max and build each round. Cashout 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (95/65) 30 Abmat Sit-Ups 40 Banded Good Mornings Deadlift Every 2:00 for 7 Rounds: […]

Sunday 2.5.17

Fitness RX Fitness Level 1 Fitness Level 2 15 minute amrap 15 Cal Row 12 DB Deadlifts 9  DB Hang Power Clean 6  DB Push Press **choose a challenging weight for the DB’s but one you can do all reps unbroken with You can view our current schedule on our Box Calendar and Registration Board. […]

Saturday 2.4.17

9:00 a.m. Community WOD Fitness RX Fitness Level 1 Fitness Level 2 Teams of 3: (CrossFit Class Only) AMRAP 25: 100 Calorie Row 50 Thrusters (95/65#) 100 Calorie Row 50 Thrusters (135/95#) 100 Calorie Row 50 Thrusters (155/105#) 100 Calorie Row Max Thrusters (185/135#) One team member works at a time. Coach will scale load […]

Friday 2.3.17

Fitness RX Fitness Level 1 Fitness Level 2 “Dirty 30” 30 Box Jumps (24/20″) 30 C2B Pull-ups 30 KB Swings (53/35#) 30 Front Squats (115/80#) 30 Toes-to-Bar 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wallballs (20/14#) 30 Burpees 30 Double-unders “Dirty 30” 30 Box Jumps\Steps (24/20″) 30 Pull-ups 30 KB Swings (53/35#) 30 Front […]

Thursday 2.2.17

Fitness RX Fitness Level 1 Fitness Level 2 A. Clean and Jerk Complex 10×3-Position Squat Clean + Split Jerk*, climbing *each complex consists of 4 reps; the three position clean + 1 jerk at the end. Pos 1: Hips Pos 2: Just above knees Pos 3: Floor B. AMRAP 7 of: 10 Thrusters, 95/65 5 […]

Wednesday 2.1.17

Fitness RX Fitness Level 1 Fitness Level 2 EMOM 20, Alternating: 15/12 Calorie Bike 30 Double-unders 15/12 Calorie Bike 15 Abmat Sit-Ups EMOM 20, Alternating: 15/12 Calorie Row 30 Double-unders\Double Taps 15/12 Calorie Row 15 Abmat Sit-Ups EMOM 20, Alternating: 10/7 Calorie Row 30 Double Taps 10/7 Calorie Row 15 Abmat Sit-Ups You can view […]