Wednesday 10.23.2019
Skill / Strength: In 5 Sets work up to a max weight for the Complex 1 Power Clean 2 Front Squats 3 STOH 4 Front Rack Lunges WOD: 10 minute Ascending Ladder 5 Kettlebell Swings (Heavy) 5 Burpee Box Jumps (Normal Height) 10 Kettlebell Swings 10 Burpee Box Jumps 15 Kettlebell Swings 15 Burpee …
Tuesday 10.22.2019
Skill / Strength: Strict Presses Work Up to max weight for 5 Then…. Push Press Starting at last strict Press weight Work Up to max weight for 3 WOD: 30-20-10 Pull Ups Shoulder to Overhead (115,75) Double Unders x3 Cash Out: 4 Rounds 10 Alternating V-Ups 20 Reach Thru’s (R+L= 1)
Monday 10.21.2019
Skill / Strength: Every 2 minutes for 12 minutes 2 OHS or Front Squats (climb in weight when possible) WOD 750m Row 75 Wall Balls 750m Row If time allows….Cash Out: 10 minute AMRAP 8 Pikes or Knee Ups with Wall Ball 8 Rotating Planks (R+L= 1) 8 Mountain Climbers (R+L= 1)
Saturday 10.19.2019
You just never know who is watching or who you are going to inspire. Young Emmet really captures the essence of 20.1 and the likeness of Mike Fagan. Partner Hero WOD “Jenkins” 40 min AMRAP 50 burpees 400m run 50 KBS 53 /35 400m run 50 pullups 400m run 50 push ups 400m run …
Friday 10.18.2019
We will be serving Kettbell Kitchen Sample and The Crossfit Open Workout 20.2 all day long!!! Come in and get it!! 20 minute AMRAP 4 Dumbell Thrusters 6 Toes 2 Bar 24 Double Unders
Wednesday 10.16.2019
We need to measure Stephen’s arms! #unevenbars Skill / Strength: Power Clean and Jerk 7 Sets Total (after warm up) Starting at 70 – 75% of 1 RM and climb when possible 3 Sets: Power Clean + Jerk + Power Clean + Jerk 4 Sets Power Clean + Jerk WOD: 500m Row 50 …
Tuesday 10.15. 2019
Skill / Strength: 4 Rounds: 5/5 DB OH Squats 7/7 SA DB Rows Athletes may Climb in weight Athletes may go above the usual 50#/35# WOD: EMOM for 20 minutes Odd: 5 – 10 Heavy Wall Balls Even: Gymnastic Skill of Choice Go with whatever you want to work on: Pull Ups, C2B’s, TTB, …
Monday 10.14.2019
Congrats to Matt Gousie!!! Chicago Marathon only took him 4:22. Way to go Matt, Derrah, Cici and 508 are super proud. All Classes will run as usual. No Holiday Schedule. Partner WOD: 500m Row/400m Run 250m Row/200m Run 150m Row/100m Sprint 250m Row/200m Run 500m Row/400m Run Partner A Rows & Runs the specified …
Saturday 10/12/2019
Introducing Eliza Jean Brouillard! Born 10/10/19 at 12:02 pm. Weighting in at 5 lb 3 oz and 18 3/4 long. Congrats Emily and Erik. Partner WOD: 3 Rounds: 4 Minutes Cal Bike 3 Minutes Box jump Overs 2 Minutes Pull Ups 2 Minutes Rest