Join Trayce for yoga tonight (Thursday) in the main gym area at 5:30pm! (no mobility class tonight)
5:00am endurance class at ASH.
3 rounds not for time:
400m sled pull pull (on concrete if it is too wet)
50 double unders
Endurance WOD:
Run 6 x 400m with 90s rest between each Read more »
1) Power Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 2 reps @ 70%
2) 2 Power Cleans + 1 Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75% (1 clean & 1 jerk)
Read more »
1) Deadlift:
3 x 3 reps
2) Row 500m then
3 rounds for time:
15 x kettlebell snatch (24/16kg)
Run 100m w/kettle bell
15 burpees
then Row 500m
Endurance WOD:
Run- OFF
Tri- Swim - 6 x 100m with 60 sec recovery Read more »
1) 3 rounds for time:
6 pistols (total)
6 hand stand push ups
3 burpee muscle ups
2) 3 rounds for time:
Row 1,000m
100 double unders
20 x ring dips
maintain each 1,000m row within 15 - 20 sec of fastest round Read more »
Join us for the 31 Heroes WOD on Saturday, August 3 at 10am! This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011
1) Overhead Squats:
3 x 5 reps
2) Wall ball/Clean ladder:
For 8 minutes complete
3 x cleans (135/95lb), 3 Read more »
1) 3 rounds not for time
3 x Press (strict, heavy)
3 x weighted or max strict
2) 5 rounds for time:
Run 200m
10 toes to bar
10 box jumps (24/20") Read more »
1) 5 rounds for time:
10 x box jumps (30/24")
10 x chest to bar pull ups
Row 500m
Rest 2 min
2) 3 rounds:
400m sled pull (150/115lbs)
rest as needed Read more »
Saturday Schedule:
7 - 11am: Open Gym
8am: Foundations
9am: Intro Class (free to anyone wanting to try CrossFit, no sign up required)
10am: Regular Class (open to everyone -- members and non members) Read more »
