FRIDAY 5.1.15 WOD

PART 1: 5 Rounds of: 30 Sec on 30 Sec Off Rotate In Order. Wall Balls 20/14 Hang Power Cleans 75/55 Box Jumps 24/20 Push Press 75/55 Cals on the Rower Box Jumps – step ups are allowed. Push Press – bar comes off the floor. Suggested Wts – 75/55,...

THURSDAY 4.30.15 WOD

3 Reasons People are Obsessed with CrossFit OPTION #1 ACTIVE RECOVERY A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system out. You should be able to hold an easy conversation. B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. All...

WEDNESDAY 4.29.15 WOD

PART 1: 10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM 7 MIN EMOM (7 Sets of 1 to 3 Reps) 1 Clean Pull + 1 Squat Clean Do not drop the bar and do not rebound the bar either. Focus on pulling the bar CONTINUOUSLY to the hip flexor and do not let it sway away. These...

NEW ON RAMP CLASS STARTS MONDAY MAY 4TH

The May On Ramp Class starts on Monday the 4th @ 8:00 pm. The cost to enroll is $195 and includes the 3 week program plus an additional 1 week of WOD classes. There are 10 Sessions, each 1 hour long. During these sessions you will learn how to safely perform common...

TUESDAY 4.28.15 WOD

PART 1: Front Squat 5 x 5 @ 75% – Focus on knees out and perfectly vertical torso. These should be fast with little rest between sets. PART 2: 20 MIN EMOM Even – 1 Power Clean + 1 Strict Press + 1 Push Press + 1 Split Jerk Odd – 30 Sec Max Cals on Rower...