CrossFit – January 1, 2020

New Year’s Day WOD Only ONE class today. 10:00 AM! Metcon (Time) Welcome to 2020 20 Reps of 20 Movements 1. Wallballs (20/14) 2. Pull-ups 3. Box Jumps (24/20) 4. Toes to Bar 5. Alternating DB Snatch (50/35) 6. Air Squats 7. Push-ups 8. Calorie Row 9. Kettlebell...

CrossFit – December 31, 2019

Crossfit 12/31/19 Metcon (Time) “Aleve” Rx For Time: Buy-In: 50/35 Calorie Assault Bike 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 50/35 Calorie Assault Bike Scaled For Time: Buy-In: 50/35 Calorie Row 21-15-9 Shoulder to Overhead (95/65)...

BootFit – December 31, 2019

Bootfit 12/31/19 Metcon (7 Rounds for reps) 28 Minute Tabata 1. Jump Squats 2. Push-ups 3. Mountain Climbers 4. Jump Lunges 5. Tricep Dips (ring / box / bench) 6. Flutter Kicks 7. Burpees – Work through a 4 minute Tabata (20 on 10 off) of the 7 movements,...

Endurance – December 30, 2019

Endurance 12/30/19 Metcon (4 Rounds for reps) 4 Sets Against a 4 minute clock Rx 20/15 Calorie Row 15/12 Calorie Bike 200 Meter Run Max Burpees over the Rower Rest 2 Minutes Scaled 15/12 Calorie Row 10/8 Calorie Bike 100 Meter Run Max Burpees over the Rower / Burpees...

CrossFit – December 30, 2019

Crossfit 12/30/19 Metcon (AMRAP – Rounds and Reps) “Fight or Flight” Rx AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row Scaled AMRAP 20: 20 Wallballs (14/10) 20 Hang Power...