Crossfit Warm up 10 minutes Group Warm up 5 minutes Skill 15 minutes Overhead Squat 1-1-1-1-1 WOD 20 minute cap 15-12-9-6 Overhead Squat 115/85 Ring dips Box jumps

Crossfit warm-up 10 minutes Group warm-up 5 minutes/ Burgener warm-up Skill 10 minutes Double-under WOD 20 minute AMRAP 20 double unders 20 wallballs 10 pull-ups  

Warm up for 10 minutes Group warm up 5 minutes burgener warm up Skill Hang power cleans 5-5-5 WOD 15 minute cap Three rounds for time of: 135 pound Hang power cleans, 15 reps 15 Burpees Extra credit 1 rep … Read More

warm up 10 minutes Group warm up 5 minutes/ Burgener warm up Skill 15 minutes Bench press 2-2-2-2-2 WOD 16 minute cap Two groups going at the same time during the WOD Group #1 will do the AMRAP first Group … Read More

Crossfit warm up 10 minutes Group warm up / Burgener warm up 5 minutes Skill 15 minutes Box Squat 3-3-3-3-3 WOD 20 minutes cap/ do not use a box for your squat 5 rounds 15 ring rows 10 back squats … Read More

REST DAY

0800 Basic Movements Class for all new clients 0900 Group WOD 1000 Group WOD

warm up 10 minutes Group Warm up 5 minutes Skill 15 minutes Front Squat 5-5-5 WOD 20 minute cap 21-15-9 Front Squat 135/95 Pull-ups                     Who’s getting ready for the 2012 … Read More

Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes Rowing technique 500 meter sprint row WOD 2 rounds 2 minutes row for calories 2 minutes push ups 2 minutes kettlebell swings 1 minute rest

Crossfit warm up 10 minutes Group Warm up 5 minutes SKILL 15 minutes Squat Snatch 1-1-1-1-1 WOD 20 minute cap 3 rounds 7 squat snatches 135/95 35 wallballs COOL DOWN Foam roll and Stretch