Monday's WODs and announcements...

July 26, 2015

ATTENTION MEMBERS!!  We will be trying out a new type of yoga class which we will call "Kick your Asana" next Sunday Aug. 9 @ 8-9am before our regular scheduled classes.  This class will be led by Miss Robyn who just completed her 200 hour vinyasa yoga teaching certification!!  In the practice of Yoga, Asana denotes the art of sitting still and also any posture useful for restoring and maintaining an athlete's well-being and improving the body's flexibility and vitality, cultivating the ability to remain in seated meditation for extended periods.  Such asanas are known in English as "yoga postures" or "yoga positions". Any way that we may sit or stand is an asana while a posture used in yoga is called a yogasana. Modern usage includes lying on the back, standing on the head and a variety of other positions.  We hope to see a good number of you for Robyn's class bright and early Sunday morning!  Talk to your coaches if you have any questions :)


Tomorrow we're back at Mobility Monday!  We hope all these new mobility exercises that we are introducing each week are helping with flexibility and injury prevention!  Here are your Monday WODs...


Monday July 27, 2015


CrossFit (6am/7am/10am/12:15pm/5:30pm)



Spinal flexion, extension, and rotation




1RM Clean and Jerk



3 RFT:

30 Push-ups

20 KB Swings 53/70

10 Bodyweight back Squats 


**Every 3 minutes RUN 100m with your KB!


Endurance WOD (6:30pm)


1000m Run

50 Squats

800m Run

50 Box Jump Overs

600m Run

50 Walking Lunge Steps

400m Run

50 DUBs (sub 150 sgls)

200m Run

50 Calorie Row


On-Ramp (7:30pm)




Please reload

Featured Posts

Friday's "Pandemic" WOD...join us on ZOOM at 7am!

April 2, 2020

Please reload

Recent Posts

March 29, 2020

March 25, 2020

Please reload