NEWS UPDATES -NUTRITION CHALLENGE: This Coming Saturday, March 31, we will be celebrating the finale of our 40 days & 40 nights Paleo Challenge! That’s right people, only 5 more days of good eating and working toward those goals and then we get to celebrate. Make sure to check in with your team coaches and [...]
Schedule for today: Wod times: 7,9,10am Free Intro 8 Puppies CrossFit 9
***Pre order hoodie sign up is posted in the West Gym. Please order ASAP if you want in on the second order!! Wod: “Christine” 3 rounds 500 m Row or Run 400m 21 Box Jump 24/20 12 Deadlift BW/.75BW Pre Wod: 4×4 Deadlift BW/.75 4×4 Depth Jumps 4-8″ Plate (for hamstring recruitment and explosive power) [...]
7:00 Minute Amrap 3,6,9,12,15,18… Barbell Thrusters 100/65 C2B Pull Ups Start with 3 reps of each, then 6, then and so forth until 7:00 minutes is up!! Pre Wod: Movement standards and form. Post Wod: 30 TGU for form and cool down. Pick a light load. Stretch. Congrats to many of you on TeamBoJo and [...]
Workout of the Day 4 Rounds: 100m Farmer Carry 2×24/16 200m sprint-run (Match up in pairs and rest while the other works, total time is score. Four rounds for each teammate) Rest in between so we can run both wods and switch in heats. 4x300m Row (4 rows each partner, score is total time) Prewod: [...]
Wod: 21-15-9 KB SDHP 24/16 KB Swing OH 24/16 KB Goblet Squat 24/16 -On the minute 3 Burpee Prewod: 5×5 Back Squat BW/.75 BW Post Wod: Group Stretch Led by coach. 5:00pm Endurance Wod Pose Running Drills “Murph”
**Hoodies are in, if you pre ordered please pick them up!!! If you missed out on the order and want one, please let us know. We will order more. Workout of the Day Tabata Intervals: 8 Rounds, :20 work :10 rest Medball C&J 20/14 Squat Jumps Strict Pull Ups Double Under -Complete an entire movement [...]
If you haven’t completed open workout 12.4 (wallballs, double unders and muscle ups) then there will be a couple more opportunities this weekend. You can come in tonight (Friday) around 5pm and there will be a big group here doing the workout. Plan on doing it at 5 or 6pm. We will have a couple [...]
Pre-wod: 30 tgu for form Challenge: tabata deadlifts for form 135/75lb Wod 21-15-9 Ball slam Pullup
We are asking that each of you find a way to support Gage and his family by participating and donating an entry fee for the 5k Run Roll fundraiser on April 28th. Gage and his family are a good friend of ours and this little super hero just went through a surgery to remove a [...]
