WOD – March 1, 2018

Check it out guys, our very own Kat Blake was featured on the CFHQ update show!
WOD
“Boat Race”
8,000 Meter Row
*In teams of 2 or 3 alternate every 250 Meters until distance is completed

By |February 28th, 2018|WOD|0 Comments

WOD – February 28, 2018

Friday Night Lights for 18.2 starts at 6:00 PM. We loved the energy and participation last week, let’s keep it going!
Strength/Skill
5×3 Back Squats
WOD
7 Minute AMRAP
10 Burpees
15 Box Jump Overs
20 Wall Balls

By |February 27th, 2018|WOD|0 Comments

WOD – February 27, 2018

18.2 Friday Night Lights at 6:00 PM. Be there!
Strength/Skill
Power Snatch 
*Today we are going to take about 15-20 minutes to work on our Power Snatch. Keep the load low and make sure it’s perfect before adding weight. 
WOD
4 Rounds for time:
10 Power Snatch 95/65
400 Meter Run/Row

M|Fit
5 Rounds for time:
20 Alternating DB Snatch
400 Meter Run/Row

then, 

DB Death March 3×20 

By |February 26th, 2018|WOD|0 Comments

WOD – February 26, 2018

Great job to everyone who completed 18.1. Friday Night Lights was a huge hit and we can’t wait for 18.2! If you still need to squeeze 18.1 in before the deadline,  we can accommodate you around the class, but please understand the coaches priority is the class first.  If you are planning on making it […]

By |February 25th, 2018|WOD|1 Comment

Open WOD 18.1

 

WORKOUT 18.1
20 Min AMRAP:
8 toes-to-bars
10 Dumbbell Hang Clean and Jerks
14 / 12 Cal. Row

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use […]

By |February 22nd, 2018|Uncategorized|0 Comments

WOD – February 22, 2018

We had so much fun this last Saturday that we wanted to keep the momentum going. We’ve decided to switch things up a little bit this year for the CrossFit Open. (Which starts THIS WEEK so go register!) The Open is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned […]

By |February 21st, 2018|WOD|0 Comments

WOD – February 21, 2018

We had so much fun this last Saturday that we wanted to keep the momentum going. We’ve decided to switch things up a little bit this year for the CrossFit Open. (Which starts THIS WEEK so go register!) The Open is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned […]

By |February 20th, 2018|WOD|1 Comment

WOD – February 20, 2018

First of all, we want to thank you all again, from the bottom of our hearts. Saturday was our third annual MidState Games and it is one of the most humbling and awe inspiring events we host all year long, and our community always gives us all the feels. 

We had so much fun this last […]

By |February 19th, 2018|WOD|0 Comments

WOD – February 19, 2018

Our apologies for the late post, we were experiencing some tech difficulties.

Here are your MidState Games Champs!

First of all, we want to thank you all again, from the bottom of our hearts. Saturday was our third annual MidState Games and it is one of the most humbling and awe inspiring events we host […]

By |February 19th, 2018|WOD|0 Comments

WOD – February 16, 2018

Here is the Blog again for the deets on the MidState Games! MidState Games 2018

Strength/Skill

Overhead Squat – 5×3
WOD
30-25-20-15-10
Kettlebell Snatch (53/35)
Abmat Sit Ups
200 Meter Run
M|Fit
30-25-20-15-10-15-20-25-30
Kettlebell Swings (53/35)
Abmat Sit Ups

By |February 15th, 2018|WOD|1 Comment