Archives for Today's Workout

WORKOUT OF THE DAY

Cycle Box 6pm

EMOM x 8: Snatch (full sq)

Build to a heavy double

Snatch Pull- 4 sets of 3 reps @ 90%

AMRAP in 15min:

2 Full Snatch *start @ 50% add 5-10lbs each round

30 Double Unders

Suggested Mobility: Foam Roll Lats, Couch Stretch, Downward Dog, Child’s Pose

WE ARE CLOSED TODAY

No Hero WOD

No Yoga

REMINDER: NO HERO WOD NO YOGA TOMORROW SUNDAY 7/8

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

NO YOGA

3 Rounds For Time of:

15 Toes To Bar

20 Burpees

15 Power Snatches 115/75

20 Calorie Bike or Row

DRINK UP! STAY HYDRATED MY FRIENDS. It’s going to be a warm one today.

WORKOUT OF THE DAY

Cycle Box 6:30am

NO MASH

NO YOGA

“Angie”

For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

10 minutes of Mobility/Stretching

WORKOUT OF THE DAY

NO 5:30am

All other classes as scheduled

Superset x 4:

Push Press 5 @ 70-75%

Strict Pull Up max reps (Hollow Position)

For Time:

1000m Row

6 Wall Walk

6 Rope Climb

4 Wall Walk

4 Rope Climb

2 Wall Walk 

2 Rope Climb

500m Row

Suggested Mobility: Shoulder Mash, Wall Stretch, Doorway Stretch, Tread the Needle 

A little history lesson for us today!

The Fourth of July – also known as Independence Day or July 4th – has been a federal holiday in the United States since 1941, but the tradition of Independence Day celebrations goes back to the 18th century and the American Revolution. On July 2nd, 1776, the Continental Congress voted in favor of independence, and two days later delegates from the 13 colonies adopted the Declaration of Independence, a historic document drafted by Thomas Jefferson. From 1776 to the present day, July 4th has been celebrated as the birth of American independence, with festivities ranging from fireworks, parades and concerts to more casual family gatherings and barbecues.

To read more click here https://www.history.com/topics/holidays/july-4th

8:30am Class ONLY

1776 Teams of 2

 17 Push Ups/ 76 Deadlifts 225/135

17 Pull Ups / 76 Back Squat 135/95

17 Power Clean 135/95 / 76 Wall Balls 20/14

17 Burpees (synchronized)/ 76 KB Swings 53/35

Each partner performs 17 reps

split 76 reps, one works one rests 

Or Solo

7/4/1776

4 Power Cleans (75% of your 1 RM)/17 Push Ups

4 Power Cleans /17 Pull Ups

4 Power Cleans /17 Box Jumps 24/20

4 Power Cleans /17 Burpees

4 Power Cleans /17 Handstand Push Ups

4 Power Cleans/ 17 Wtd Sit Ups 45/25

4 Power Cleans/ 17 DB Snatch 53/35

76 WallBalls 20/14

242 Double Unders

 

HAPPY BIRTHDAY DARCY!

Wednesday, 4th of July 8:30am class ONLY

Thursday 7/5 no 5:30am, all other classes as scheduled

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Deadlift 

E2MOM x 10:

5 reps @ 70%

Tabata- 8 rounds, 20 secs of work 10 secs of rest

Calorie Bike

American KB Swing 53/35

Calorie Row

Jumping Lunges

KB Sumo Deadlift High Pull 53/35

Suggested Mobility: Cat & Cow x 10, Hamstring Stretch w/rope, Pigeon Stretch

WORKOUT OF THE DAY

Cycle Box 6pm

1 Rep Max Snatch

“Brut Fitness Test 2”

EMOM until failure

Minute 1: 1 Overhead Squat 95/65

Minute 2: 2 Box Jump Over 24/20

Minute 3: 3 Overhead Squat

Minute 4: 4 Box Jump Over

Minute 5: 5 OH Squat

Continuing on until failure to complete the reps in the minute..

Suggested Mobility: Downward Dog, Scorpion Kicks, Seated Center Splits

And June is over just like that, a great month full of PRs!

Let’s get to work with July!

WORKOUT OF THE DAY 

Hero WOD 8:30am

Yoga 9:30am

 

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Cheers to the weekend!

WORKOUT OF THE DAY

Lifting 7:30am

Cycle Box 8:30am

Open Gym 8:30am

CrossFit 9:30am

Yoga 9:30am

Partner WOD

Sandbag Mile For Time:

400m Run w/sandbag

50 Burpees /Sandbag OH Hold

400m Run w/sandbag

60 Pull Ups/Sandbag OH Hold

400m Run w/sandbag

70 KB Swings/ Sandbag OH Hold

400m Run w/sandbag

80 Sit Ups/ Sandbag OH Hold

Both run passing the sandbag back and forth as necessary

One works, one holds sandbag Overhead while partner works switching as necessary to complete reps

Sandbags can be scaled down to 20# Medicine Balls

 

↑ Top of Page