CFLoDo and RiNo are both closed tonight. Update on tomorrows schedule will be posted tonight.Read more
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By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 22 March, 2016 | 0
Gym will be CLOSED Easter Sunday. A. Overhead Squats 3×5 B. With 4 minutes on the clock: run 600 meters then complete as man of the following as possible: 4 Hang Cleans (185/125) 10 Pistols Rest 2 minutes between rounds Score is cleans and pistols completed CORE Series Training Warm Up: 3 Rounds: 2 WallRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 21 March, 2016 | 0
A. 15 Minutes of Handstand Walk Practice B. Complete the following for time 200 double Unders 100 Pull Ups 50 Kettlebell Push Press (total. 54/36) 25 V-Up to Supermans CORE Series Training Warm Up: 5 Minutes Jump Rope Practice Skill: The Back Squat WOD: 4 Rounds: 300 Meter Row 15 Back Squats 10 BurpeesRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 20 March, 2016 | 0
Gym will be CLOSED Easter Sunday. A. Thrusters 4×10 B. Complete the following for time 800 Meter Run 10 Thrusters @ 95/65 10 Burpees 400 Meter Run 15 Thrusters 15 Burpees 200 Meter Run 20 thrusters 20 burpees CORE Series Training Warm Up: 400 meter Row then: Squat Therapy Skill: 5-5-5 Front Squat (Ground) B.Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 19 March, 2016 | 0
By donald-oh | Level 1 WOD, Level 2 WOD, News & Events, Workout of Day (WOD) | Comments are Closed | 18 March, 2016 | 0
Come join us for our FREE Introductory CrossFit Class this Saturday March 19th at 10:30am. Get a glimpse of what our classes, and out community is all about. All levels of fitness are welcome! Class will last one hour.Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 17 March, 2016 | 0
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft.Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 16 March, 2016 | 0
A. Complete the following for time: 10 Overhead Lunge Steps (95/65) 8 Toes to Bar 10 Overhead Lunge Steps (95/65) 8 Box Jumps (30/24) B. 4 x 10 GHD Sit Ups GHD Hip Extensions CORE Series Training Warm Up: Tabata Handstand Hold (Plank Hold Modification) Skill: the split jerk WOD: As a team of 2:Read more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 15 March, 2016 | 0
A. 5×5 Each of: Pull Ups (strict) with 3+ second descent (as slow as possible) Ring Dips (strict) with 3+ second descent (as slow as possible) Superset, so do 5 pull ups and 5 ring dips. Try to do 5 in a row without stopping, but if you do, just make sure each rep is asRead more
By donald-oh | Level 1 WOD, Level 2 WOD, Workout of Day (WOD) | Comments are Closed | 14 March, 2016 | 0
A. Pistol Practice Complete 3 sets of 10 pistols each leg OR 3 sets of 20 single leg safe squats each leg. Between each set complete 20 Hollow Rocks B. For Time 60 Wall Ball Shots 50 KettleBell Swings 40 Pull Ups 30 Burpees 20 Squat Cleans (95/65) CORE Series Training Warm Up: Tabata BurpeesRead more
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