Mobility Class at 5:30pm and Endurance Class at ASH track at 5am. No yoga tonight.
3 rounds not for time:
Reverse sled pulls 200m
2 rope climbs
Endurance WOD:
Run 4 x 300m & 100m, rest 60 sec between each Read more »
Complete for time:
20 Toes to bar
30 kettlebell swings (24/16kg)
Run 400m
30 kettlebell swings
20 toes to bar
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run - off
Tri - Swim - 3( 50 + 100+ 200m) rest the time it takes to do interval Read more »
CrossFit Kids After School Program by Jason Hawk
Just because the summer is almost over and school is starting again doesn’t mean our CrossFit Kids athletes have to stop coming to get in their WOD! CrossFit Kids will continue as an after school program beginning Tuesday, August 6th.
What is CrossFit Kids?
CrossFit Kids makes fitness 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 4 reps (heavier than last week)
2) 5 rounds for time:
3 power cleans (155/105lb)
6 Read more »
Join Rick for a little fun at the 10am class. Bring a friend! There will be no 9am intro class on Saturday.
Endurance WOD:
Run- 30 minute run at 10k pace
Tri- Bike- 40 miles Read more »
Join Rick tomorrow for a little fun at the 10am class. Bring a friend! There will be no 9am intro class on Saturday.
1) Front Squats:
3 x 3 reps
2) Complete for time:
20 overhead squats (95/65lbs)
20 pull ups
15 overhead squats
15 pull ups
10 overhead squats
10 pull ups
Rx+ = Read more »