NEWS

New online class schedule! Updated with MORE CLASSES!

CROSSFIT:

  • Weekdays: 6:00a, 8:30a, 5:30p
  • Weekends: 8:00a

MOBILITY/STRETCHING *NEW*:

  • Monday, Wednesday, Friday: 4:00p (20-30 min)

NUTRITION/FITNESS/TRAINING Q&A *NEW*:

  • Tuesday, Thursday: 12:00p (20-30 min)

WOD

“Mass Appeal”
50-35-20
Dumbbell Hang Clean + Jerk
Dumbbell Step Ups

Cash Out
1 Min Plank on Elbows, Rest :20
1 Min Plank on L-Side, Rest :20
1 Min Plank on R-Side, Rest :20
1 min Plank on Hands

WOD Guidance & Goals:
For the dumbbell hang clean + jerks, alternate sides every 5 reps. Take that same dumbbell, hold it anyway anyhow except for resting on your leg, to do your step ups. Equipment options; the dumbbell(s) can be replaced by a kettlebell or barbell, and step ups can be done to a ledge, 2-3 stairs (standing at the bottom), a chair propped against a wall or a sturdy coffee table. Target 12 minutes. 

httpv://www.youtube.com/watch?v=JmlQJld9j74

Post Time to Comments.

ENDURANCE

Try timing this to music. Each song gets faster!
2 rounds
3 min easy, 3 min moderate, 3 min moderate/fast, 3 min walk

BARBELL CLUB

Burgener Strength

1) Back squat: 60%x5 reps, 70%x3 reps, 80%x 2 reps, 90%x 2 reps, 95%x 1 rep, max for the day.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets.