Workout of The Day
On-Line Schedule
If you have any difficulties please call to schedule
HOT NEWS
Sign up today and join our team for the annual Fight Gone Bad fundraiser
Anyone interested in CrossFit?
Saturdays you can attend our 10:00am class for free to get a "taste" of what you are missing. Call or stop in to reserve a free spot. Space is limited. Current members, this is your opportunity to bring a friend. That one that keeps saying they are going to come in, no more excuses!!!
FGB 5
Sept 25th. Please sign up and join our team.
Pot luck, bring a small dish to share after the WOD.
"Straight Sets?"
(Run like 12 days of Xmas)
1 x 30 sec plank
2 Turkis get ups 25/15
3 wind shield wipers
4 Knees to elbows
5 ab mat sit ups
6 Pikes with stability ball
7 V ups
8 Sit up burpees
9 Russian twists 20/14
10 windshield wipers with 95 / 65
"Sabotage"
50 Double-unders
40 Sit-ups
30 Push-press 75/53 lb
3 rounds for time
Option 1
"Power Struggle"
1/2 mile
21 - Dead Lifts -225/185
9 - pull-ups
1 mile
9 - Dead Lifts
15 - Pull-ups
1/4 mile run
15 - Dead Lifts
21 - Pull-ups
Option 2 - finish with the following
Row as many calories as possible while getting one calorie on each consecutive pull.
-keep total time running until finished rowing
-subtract 15 sec for each calorie earned
Book Ends
Work on Overhead squat, Snatch Balance or Squat Sntach - 6x4
Option 1
"Quad Kill"
30 box jumps and 30 wall balls for time:
rest 1 min and repeat 4 totals rounds
-start on either, must complete all 30 before moving to next exercise
Option 2
6 rounds
Dead Lift - 5,3,1
"Flo-andy"
75 - 75/45 lb power Snatches for time
-start with 5 pull-ups and continue to do 5 pull-ups at the top of each min
Option 1
Option 2
follow with a 1 mile run or a 2,000 m row and note total time
"Gutt Buster"
25 G/H Sit-ups
100 High Knee Jump Ropes
25 Jack Knives
100 Mountain Climbers
25 Toes to Bar
100 Sprint Strides
25 Burpee Sit-ups
100 Flutter Kicks
25 Knees to Elbow
100 sec of plank
for time:
Clean - 5,3,1
3 - 5 min rounds
1 min at each station
row
wall ball
sumo high pull
push-press
box jump
Gymnastic skill practice
"San Diego / Arizona Sectional WOD #2"
7 Power snatch 95/63
21 double unders
7 Rounds
Dead Lift - 3x3
8 rounds of 20/10
score total reps
Row - cal
10 yards lateral touches
Kettle Bell Swings 53/35 lb
Double Unders
