Daily WOD

/Daily WOD/

Mashup, Sunday, 8/28/2016

Skill work at 3:30
I was asked earlier in the week to do Muscle-ups so that is what it will be

Workout of the Day

0:00 – 30:00

Run 400m
6 Clean and Jerks 115/75
8 Lateral Box Jumps 20/18
10 Russian Kettlebell Swings 53/35
50 Cal Assault bike/Ski Erg/Row

By | August 27th, 2016|Uncategorized|0 Comments

Saturday, 8/27/2016

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”Sometimes if you want to see a change for the better, you have to take things into your own hands.”  –Clint Eastwood

Workout of the Day

8am WOD
We’ll put together an awesome WOD to get your weekend started involving many of the moves you haven’t done this week.

9am WOD

The MikeIraFritz class is always at 9am on Saturday.  We work on the most basic of strength lifts that will help you build your strength for CrossFit and life.  These are lifts you should be doing at weekly and by having a Saturday Class to focus on them we can ensure everyone has a chance to work on them.  Back Squat or Deadlift and Strict Press or Bench Press.

10am All Comers

A beginner Class that will get you moving.  We play games.  It’s a load of fun.  Bring a friend.

11am Advanced WOD Coached by Jeremy but the WOD is brought in by Rebecca B.  Surprise!

2:30 JuneWOD coached by Coach June.  A normal WOD with extra flexibility work


By | August 26th, 2016|Uncategorized|0 Comments

Sleeeeeeeeed Pushes, Friday, 8/26/2016

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”Happiness is an inside job, you are responsible for your own.”   —Christiane Northrup M.D.

Workout of the Day

Warmup:  Something interesting and fun

Skills Practice:  Sled Push
*back angle

Strength:  10 Alt EMOM
1st- 5 Pwr Cleans
2nd- 10 Wall Balls

10 HPC 135/95
20 Box Jumps
30 Cal Row
40 yd Sled Push

Cashout:  Roll Out

430 Strength: Seated Box Jumps


By | August 25th, 2016|Uncategorized|0 Comments

Deadlift 1RM, Thursday, 8/25/2016

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”The difference between getting somewhere and nowhere is the courage to make an early start. The fellow who sits still and does just what he is told will never be told to do big things.”
— Charles M. Schwab

Workout of the Day

Warmup:  Zizz (yes, again!)

Skills Practice:  Double Unders

Strength:  Deadlift
1 RM
What can you lift with a straight back?
Rounding = no rep.

WOD:  Short one depending on time, Coaches choice

Cashout:  Good Mornings
3 x 10

430 Strength:  C+J


By | August 24th, 2016|Uncategorized|0 Comments

Ascending OHS Descending Ergs, Wednesday, 8/24/2016

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”When you’re finished changing, you’re finished.”   –Benjamin Franklin

Workout of the Day

Warmup:  Burgener

Skills Practice:  Snatch Balance

Strength:  Snatch Balance
12-15 minutes

WOD:  10-9-8…-2-1
OHS 95/65
Cal Ski Erg

Cashout:  WTD Planks
5 x :30/:30

430 Strength:  WTD Lunges


By | August 23rd, 2016|Uncategorized|0 Comments

5 Rounds for time with Kettlebell Swings, Tuesday, 8/23/2016

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From now on – Rowing in the workouts mean:
Row or Ski Erg or Assault Bike
Mix it up.  The assault bikes and ski ergs should always be in use during rowing days.

Workout of the Day

Warmup:  Zizz

Skills Practice:  Coaches Choice

Strength: Fun Sledge hammer strikes

200m Run
15 KBS 53/35
20 BJO 24/20
*15 min cap*

Cashout:  Tabata
Abmat Sit-ups

430 Strength:  Snatch


By | August 22nd, 2016|Uncategorized|0 Comments

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