Saturday February 27th at 7pm! Sign up with the front desk by this Thursday, bring cash! $16 includes ball and shoe rental.
Every Sunday 2:00-3:00, the focus for February is Squat Therapy. Get into those sticky spots and improving range of motion. 6 person cap. Free for members.
Every Sunday 11:00-12:30. Come learn to pace during competition, perform efficiently and breathing. Free for members, Regular drop in rate applies for non members. Drop in Fee applies to non members.
Every Thursday 10:30 to 11:30. Sign up in WODIFY, 6 person cap. Free to members, Regular drop in fee for non-members. Every week will be a different focus: Muscle ups, Pull ups, and HSPUs.
Every Monday, Wednesday and Friday from 10:30 to 11:30. Sign up in WODIFY, 9 person cap. Free to members, Regular drop in fee for non-members.
In need of a low-impact activity which targets all the major muscle groups (glutes, hamstrings, quads, core, back, shoulders and arms)? Then come join Coach Jake in a class, purely dedicated to rowing.
Each class will have varied programming – some will offer recovery workouts, others will push you to your limits with intense intervals. Either way, rowing’s dynamic range of motion will help develop improved functional flexibility, used in all CrossFit WODS.
As many reps as possible in 22 minutes of:
22 Box Jumps 24/20
22 Kettlebell Swings 70/53
20 Walking Lunge Steps
22 Toes to Bar
22 Calorie Row or Assault Bike
22 Push Press 95/65
22 Hip Extensions
22 Wall ball shots 20/14
22 Double Unders
21-15-9 reps for time of:
Power Cleans 135/95
20 minutes to a single
20 minutes to a double
Teams of 2
As many reps as possible in 20 minutes of:
5 Strict Pull-Ups
10 Box Jumps 24/20
15 Back Squats 135/95, ftg
3 rounds for time of:
15 Kettlebell Swings 53/44
30 Calorie Row
As many reps as possible in 15 minutes of:
10 handstand push-ups
15 wall ball shots 20/14
:20 work, :10 rest
Remain in the bottom of the squat for every other rest interval
On a 5 minute clock:
Accumulate as much time in a handstand hold as possible
Competitor’s Class Homework- Following the Pacing Theme
3 Progressively Faster Rounds*
5min AMRAP rest 3min
3 Hang Clean 95/65lbs
5 Burpees over bar
*you should get more rounds each time