WOD BLOG

Jan 3rd, 2014

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Category: CROSSFIT WOD
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0331 “DAXON”

WARM UP: 50 DOUBLE UNDERS 15 OVERHEAD SQUAT 15 GOODMORNINGS 2 ROUNDS   MOBILITY: ROLL OUT HIP/QUAD MOBILITY (10 MINS)   WOD: “Daxon” 5 rounds Run 200m 20x Pull-ups 20x Hand release push-ups 30x Sit-ups 30x Squats FOR TIME. *COMPARE TO WOD 0242* COOL DOWN: STATIC STRETCH

Dec 31st, 2013

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Category: News
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HOLIDAY HOURS

HEY GUYS WE WILL BE OPEN TOMORROW MORNING REGULAR HOURS  AND THEN WE ARE CLOSED  FOR NIGHT CLASSES AND CLOSED ALL DAY NEW YEARS DAY. WE WILL BE BACK TO REGULAR HOURS THURSDAY JAN 2ND, 2014. HAPPY NEW YEAR AND BE SAFE .

Dec 31st, 2013

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Category: CROSSFIT WOD
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0330 “FIGHT GONE BODYWEIGHT”

WARM UP: 800 M RUN   MOBILITY: ROLL OUT/ COUCH STRETCH VARIATIONS (10MINS)   WOD: FIGHT GONE BODY WEIGHT 3 ROUNDS OF : PUSH UPS PISTOLS (ALT) PULL UPS BURPEES TOES 2 BAR HANDSTAND PUSH UPS In this workout you move from each of SIX stations after a minute.The clock does not reset or stop Read more...

Dec 30th, 2013

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Category: CROSSFIT WOD
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0329 DELOAD WEEK

OK GUYS FRIDAY WAS  THE LAST DAY OF OUR 9 WEEK STRENGTH PHASE FOLLOWING THE WESTSIDE BARBELL CONJUGATE METHOD. WE ARE GOING TO DELOAD FOR ABOUT A WEEK AND THEN WE WILL START UP A NEW 8 TO 10 WEEK PEAKING CYCLE THAT SHOULD LEAD US UP TO THE CROSSFIT OPEN. DELOAD BY BASIC DEFINITION Read more...

Dec 27th, 2013

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Category: CROSSFIT WOD
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0328 “SPLIT JERK”

WARM UP: MED BALL THROWS 4 X 10 DROM UPPER BODY   MOBILITY: ROLL OUT OVERHEAD FIX   STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM SPLIT JERK   WOD: BENCH PRESS  MAX REPS 45 REST 1 MINUTE BENT OVER ROWS MAX REPS 45 REST 1 MINUTE STANDING STRICT PRESS MAX REPS 45 REST Read more...