NEWS

Thanks everyone for the great support and feedback for our online classes. Many of you have asked about recording classes since your schedules don’t always line up. We are going to begin recording the mobility/stretching and the nutrition/fitness Q&A classes. We will experiment with recording the daily WODs to see if that will provide a good user experience. All our Mobility and Q&A recordings will be posted to our YouTube Channel, and we’ll post links to our WOD recordings (probably the day after) here on our blog pages, if we find they will give you a good experience. Stay tuned for more!

New online class schedule! Updated with MORE CLASSES!

CROSSFIT:

  • Weekdays: 6:00a, 8:30a, 5:30p
  • Weekends: 8:00a

MOBILITY/STRETCHING *NEW*:

  • Monday, Wednesday, Friday: 4:00p (20-30 min)

NUTRITION/FITNESS/TRAINING Q&A *NEW*:

  • Tuesday, Thursday: 12:00p (20-30 min)

WOD

“Blinding Lights”
3 Rounds
60 Double Unders
50 Squats
40 Sit Ups
30 Jumping Lunges
20 Mountain Climbers
10 Dips

WOD Guidance & Goals:
Double unders (scale: timers, jumping jacks, 80 singles or 20 attempts) will take :75-:90. Move at a steady/uncomfortable pace for the air squats. You’ll be able to catch your breath on the sit ups. Jumping lunges are 30 total, 15 per side. Do sets of 10 with a quick shake out between sets. Mountain climbers are 20 per side (40 total). Dips, can be done on the floor in a table top position or from a chair, table or ledge. Target 18 minutes.

2020.03.24-TUE-WOD

Double Unders Tutorial

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BARBELL CLUB

Burgener Strength

1: Every 60 seconds complete:
1x muscle snatch + 1x Snatch balance, no dip, with 3 second pause in bottom position.
*Work up to a max for the day.

2:  10 rounds – Every 2 minutes, complete:
1x hang squat snatch + 1x squat snatch (work up to a max double for the day).

3: 3 rounds:
3x pause snatch pulls (3 second pause at the knee)