Friday, April 12, 2019

Can’t wait for another fantastic weekend with you all.

Friday we kick it off with a partner workout and then Saturday we start our new schedule for the spring.

We can CrossFit classes at 8/9/10 and CrossFit 101 class at 11 as well as a free intro at 11 for anyone interested. Special Olympics class will be at 12 and then comp class will be from 1-230/3ish. Sunday we have class at 10 as usual with some open gym time afterwards. We will continue to monitor if we need to add another class either before or after.

If you want to join the CrossFit 101 at 11 feel free to do this as it is open to all members.. The workout will be tailored towards newer CrossFitters.

CrossFit - 6/12/330/430/530


E2MOM x 6 rounds

2 OHS + HSPU Practice

For comp athletes try a snatch balance for your first rep.

Practice some strength work here with your handstand pushups.


15min Partner AMRAP - split as needed

12 Deficit HSPU (challenging) or 24 Box Pushups/Pushups

24 OHS (135/95) (95/65) (75/55)

36 T2B/Leg Raises/Knee Tucks/MB Situps

LiveFit - 9am


30secs on - 30secs off x 4 rounds

Russian KBS


Walking Lunges

Ring Rows

DB Step Ups

Ski Erg


20on - 10 off x 4 rounds - alternating movements

Superman Hold

Hollow Hold

Russian Twists

Teens - 330pm

Open Gym

- Team 782