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Workout of the Day

  • WOD – Sunday, September 24, 2017

    By dennis | In Classes | on September 23, 2017

    CrossFit Warmup 3 rounds 15 Russian KB Swings 10 Goblet Squats 5 Push Ups with :02 hold at the bottom with chest off floor Strength Bench Press 10-5-3-1-1-1 WOD Team Series 17.4 (Partner WOD) For time: 100-cal. row, switch as needed 100 toes to bar, total Partners switch at any time but must tag hands […]

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  • WOD – Saturday, September 23, 2017

    By dennis | In Classes | on September 22, 2017

    Team Series 17.2 (Partner WOD) For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay Cap: 15 minutes Beginner: 120 single-unders each, 120 jumping chest to bar pullups (head 6″ below bar); 65/45 or KB Swings Intermediate: 120 chin over […]

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  • WOD – Friday, September 21, 2017

    By dennis | In Classes | on September 21, 2017

    CrossFit Cycle 1 – Week 5 – Day 5 Warmup 2×10 on each leg Split Squat -then- 2:00 in the bottom of a empty bar back squat Strength Back Squat 3×3 @ 90% Today is the final heavy day of the current programming cycle so warm-up well and hit those heavy weights! Conditioning Shuttle Sprints […]

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  • WOD – Thursday, September 21, 2017

    By dennis | In Classes | on September 20, 2017

    CrossFit Warmup 2 Rounds Row 300m :30 HS Hold 12 DB Push Press T-spine Mobility Strength/Oly Pause Power Position (aka Hip Position) Squat Snatch Warm Up 4×3 @ 40-60% 1RM Drop and Reset Hang Squat Snatch (above knee) Every 2 Minutes for 12 Minutes 1 Rep @ 85%+ Heavier than 9/7/2017 WOD 3 Rounds 15 […]

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  • WOD – Wednesday, September 20, 2017

    By dennis | In Classes | on September 19, 2017

    CrossFit Cycle 1 – Week 5 – Day 3 Warmup Run 400m 20 PVC Pass Throughs 20 Legs Swings Run 400m Strength Strict Press 2×10 then 3 Rep every 2:00 for 12 Minutes AHAP Compare to 9/10/2017 WOD 4 Rounds 6 Deadlifts 275/185lbs 1 Legless Rope Climb 20 Sit Ups Beginner: 155/105; 6/4 Calorie Ski […]

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  • WOD – Tuesday, September 19, 2017

    By dennis | In Classes | on September 18, 2017

    Announcements Thank you to everyone who attended the Adaptive Nutrition seminar on Sunday. It’s called a challenge for a reason so lets work hard to adapt our eating habits to match the program! Check your email for a message from Tyler and Kia with your personalized web-app link and other information. In case I haven’t […]

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  • WOD – Monday, September 18, 2017

    By dennis | In Classes | on September 17, 2017

    Announcements Thank you to everyone who attended the Adaptive Nutrition seminar on Sunday. It’s called a challenge for a reason so lets work hard to adapt our eating habits to match the program! Check your email for a message from Tyler and Kia with your personalized web-app link and other information. In case I haven’t […]

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  • WOD – Sunday, September 17, 2017

    By dennis | In Classes | on September 16, 2017

    Adaptive Nutrition Seminar 9:30AM – 12:00PM If you have any extra folding or camping chairs, please bring a couple! CrossFit WOD AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20 Wall […]

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  • WOD – Saturday, September 16, 2017

    By dennis | In Classes | on September 15, 2017

    CrossFit Every 3:00 for 7 Rounds: 400 Meter Run 12 Toes to Bar QuickFit: 6 Frog Kicks + 12 Sit Ups Beginner: 6 Toes to Bar with focus on maintaining kip Intermediate: 9 Toes to Bar with focus on maintaining kip Advanced: Rx

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  • WOD – Friday, September 15, 2017

    By dennis | In Classes | on September 14, 2017

    CrossFit Warmup 2 rounds Hip Circle Glute Activation 10 Russian KB Swings 5 Goblet Squats Strength Back Squat 3×3 @87.5% WOD AMRAP 20 Minutes 5 Squat Snatch 105/75lbs 10 Box Jump Overs 24/20″ 15/10 Calorie Row Beginner: Hang Squat Snatch 65/45; 16/12″ Jumps to Plates Intermediate: 85/60# Advanced: Rx Focus on pacing for today’s workout. […]

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  • WOD – Thursday, September 14, 2017

    By dennis | In Classes | on September 13, 2017

    CrossFit Warmup 2 Rounds 5 Empty Bar Front Squats 5 High Hang Squat Cleans 5 Low Hang Squat Cleans 5 Split Jerks Strength/Oly Pause Power Position (aka Hip Position) Squat Clean Warm Up 4×3 @ 40-60% 1RM Jerk the final rep of each set Drop and Reset Hang Squat Clean (above knee) Every 2 Minutes […]

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  • WOD – Wednesday, September 13, 2017

    By dennis | In Classes | on September 12, 2017

    CrossFit Warmup AMRAP 6:00 Run 100m 10 Empty Bar Thrusters 10 Box Jumps Strength Strict Press 2×10 then 1 Rep every :90 for 12 Minutes AHAP WOD 3 Rounds Run 600m 15 DB Snatch 50/35lbs 15 Push Ups Beginner: 35/20 DB; 15 Box Push Ups Intermediate/Advanced: Rx The focus for today’s workout is to push […]

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  • WOD – Tuesday, September 12, 2017

    By dennis | In Classes | on September 11, 2017

    Announcements Did you miss our September 2017 Newsletter? If so, read it here and click the Subscribe button at the top left! The 6-week Adaptive Nutrition program kicks off with a 2.5-hour seminar on Sunday, September 17th. The program offers three tracks: weight (body fat) loss, weight (muscle) gain, and performance. We will provide a […]

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  • WOD – Monday, September 12, 2017

    By dennis | In Classes | on September 10, 2017

    Announcements Congratulations Coach Matthew Averill on winning his Masters division at the Power Output Challenge in San Antonio this weekend! Did you miss our September 2017 Newsletter? If so, read it here and click the Subscribe button at the top left! The 6-week Adaptive Nutrition program kicks off with a 2.5-hour seminar on Sunday, September […]

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  • WOD – Sunday, September 11, 2017

    By dennis | In Classes | on September 10, 2017

    CrossFit Warmup Accumulate 2:00 Hanging from Pull Up Bar -then- 2 Rounds 10 Right Arm DB Press 10 Left Arm DB Press 20 Air Squats Strength Strict Press 2×10 then 3 Rep every 3:00 for 12 Minutes As heavy as possible without cheating or losing form! WOD 5 Rounds 7 Front Squats 11 Bar Facing […]

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