WOD: Sat 11.04.2017 “Hurricane”
Good Luck Spartan Racers!!
“Hurricane”
5 Rounds of “Cindy”
3Rounds of “DT”
1 Mile Run
WOD: Fri 11.03.2017 “Saucey”
"Saucey"
With a Partner
2 Mile Bike
100 Weighted Step Ups (35/25)
100 Weighted Sit Ups (35/25)
150 Kettlebell Swings (53/35)
MOBILITY of the MONTH: Front Rack Position
MOBILITY OF THE MONTH
We are excited to introduce a new monthly blog feature that focuses on MOBILITY. Each month we will be posting several specific exercises and instructional videos to help you improve flexibility and range of motion for a particular body part or movement. We’ll also add new exercises and videos mid-month to give you more options! We’ll keep this post pinned to the top of our WOD/NEWS page. […]
WOD: Thu 11.02.2017 “One Fine Day”
"One Fine Day"
AMRAP 7:
5 Man Makers (45/35)
30 Double Unders
Rest 3 Minutes
AMRAP 7:
5 Overhead Squats (115/75)
5 Double Jump Burpees Over the Bar
DAYBREAKERS of the MONTH: Lori + Chris G
This year, Lori revamped her nutrition plan and dedicated herself to attending CrossFit three-times per week. Lori has seen dramatic changes in her overall performance with PRs in weightlifting and bodyweight movements. And you can’t help but notice how lean, fit and strong she looks.
Chris G, has been relentless in improving his shoulder mobility and it’s working! Until recently, Chris wasn’t able to hang from a bar or go overhead […]
WOD: Wed 11.01.2017 Back Squat + Press + Deadlift
Back Squat
5x3, across
Press
5x3, across
Deadlift
5x3, across
WOD: Tue 10.31.2017 “Dare You”
“Dare You”
EMOM 10:
5 Hang Power Cleans (185/135)
100 Meter Run
Then
Row
10 x :30 on/:30 off