crossfit workout of the day

CrossFit Programming – Week of July 6th, 2020

🚨Programming For July 6th, 2020🚨   REMINDER: ONLY BROWN LEVEL SHOWN MONDAY Clean Complex 15 minutes Build to a Heavy 2 Hang Power Clean + 1 Hang Clean “Dial Up” Every 5 min x 3 30/24 Cal Bike 12 Deadlifts… Read more »

CrossFit Programming – Week of June 29th, 2020

CrossFit Programming – Week of June 29th, 2020   REMINDER:  ONLY BROWN LEVELS SHOWN   MONDAY “Raiding Dungeons” 3 min AMRAP Airbike for cals rest 6 minutes 3 minute AMRAP Thruster 50/35 rest 6 minutes 3 minute AMRAP Row for… Read more »

Is Your Teeter Totter Broken?

Is Your Teeter Totter Broken?     What to Look For? How a teeter totter and your results are largely interrelated What sorts of things help and hurt your ability to achieve results How you can tip your teeter totter… Read more »

CrossFit Programming – Week of May 18th, 2020

CrossFit Programming – Week of May 18th, 2020     🎯MONDAY “Isabel” For Time 30 Snatches 135/95 🎯TUESDAY “Turn & Burn” 7 min AMRAP 4 Rope Climbs 16 Pistols on 10:00 Mark 3 Rounds 10 Pullups 30 Air Squats 🎯WEDNESDAY… Read more »

CrossFit Programming – Week of May 4th, 2020

CrossFit Programming – Week of May 4th, 2020     NOTE:  As we work back into our weekly programming for Group CrossFit, we may be adjusting things as we go.  This is dependent upon our rented equipment and what we… Read more »

CrossFit Programming – Week of March 23, 2020

CrossFit Programming – Week of March 23, 2020     Monday “Back and Forth” For Total Reps Tabata Mash Single-arm KbS 53/35 alt L/R  ea/round Pushups Rest 2:00 Tabata Mash Abmat Situps Ring Rows  feet elevated   Tuesday “Frozen Peas”… Read more »

CrossFit Programming – Week of March 16th, 2020

CrossFit Programming – Week of March 16th, 2020     REMINDER:  ONLY BROWN LEVELS SHOWN   Monday “Rank Up” For Total Reps 2 min AMRAP 10 Squat Clean 95/65 10 Burpee Over Bar 15 Box Jumps 24/20 Rest 1:00 x 6… Read more »

CrossFit Programming – Week of February 24th, 2020

CrossFit Programming – Week of Feb 24, 2020     Monday Snatch 15 minutes Build to Heavy Snatch + Hang Snatch “Escape From Tarkov” For Time 21-15-9 Squat Snatch 95/65 GHD Situps Tuesday “Shrink Wrapped” For Total Reps/Cals At 0:00 & 14:00… Read more »

CrossFit Programming – Week of February 17th, 2020

CrossFit Programming – Week of Feb 17, 2020     Thank you to everyone who came out to the Snatch Workshop.  It was a blast seeing everyone and we’re excited to see you all for the Clean & Jerk Workshop… Read more »

CrossFit Programming – Week of Feb 10th, 2020

CrossFit Programming – Week of Feb 10th     REMINDER:  Only BROWN Levels shown   Monday Back Squats 18 minutes 5, 5, 5, 5 Rest at least 2:00 “Low Latency” 3 Rounds For Time 50 Air Squats 45 Anchored Situps … Read more »