July 31, 2019

Here are your terrific Tuesday WODs! Welcome to August!

Tuesday August 1, 2019

CrossFit (7am/9am/5:30pm/7:30pm)

Warm-up:

2 Rounds of:

10 calories

10 lateral box step up per side

10 banded pallof press per side (demo video below)

10 Single Leg Glute Bridge per side

Then,

1:00 sid...

July 31, 2019

Here is your LOVELY stamina day Wednesday WOD! Kelly will be joining us for a little bit, but cannot stay for long ;)

Wednesday July 31, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

Stamina Day!

Warm-up:

2 minutes of cardio

Then, 4 rounds of:

25’ handstand walk (s...

July 30, 2019

Here are your Tuesday WODs!

Tuesday July 30, 2019

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

Warm-up:

For 10:00, cycle through the following exercises:

1:00 easy bike or row

10 MB Ground-to-Overhead (NO SLAMS)

0:30 handstand hold

Strength:

5 Rounds of:

10 Pendlay Row (According to...

July 29, 2019

Here are your magnificent Monday WODs!

Monday July 29, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm)

Warm-up:

20 calories

10 1-arm DB sotts Press per arm (see demo video below)

10 cossack lunges per side

10 inchworm w/pushup

:30 single leg glute bridge hold on each side

Strength:

A...

July 28, 2019

Here are your Sunday morning WODs!

Sunday July 28, 2019

Endurance WOD (9am)

For time:

1000m Run

50 Calories

40 Mountain Climbers

30 Squat Jumps

20 Goblet Lateral Box Step-Overs 35/53

10 Strict Pull-ups

20 Goblet Lateral Box Step-Overs 35/53

30 Squat Jumps

40 Mountain Climbers

50 Ca...

July 26, 2019

Welcome to the weekend! Here are your Saturday morning WODs with Coach Matthew Campbell Realtor!

Saturday July 27, 2019

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and re...

July 26, 2019

And it's Friday!! Here is your Friday Chipper :)

Friday July 26, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

For time:

30 Hang Clean & Jerk 75/115

30 Mountain Climbers R/L = 1

30 Overhead Squats 75/115

20 T2B

20 Double Squat Wall Balls (Goblet Squat + WB = 1) 14/20

20 DB...

July 25, 2019

Here are your lovely Thursday WODs!

Thursday July 25, 2019

CrossFit (7am/9am/5:30pm/7:30pm)

Strength:

Deadlift (unbroken sets):

15 @ 40% 1RM

12 @ 50% 1RM

9 @ 60% 1RM

6 @ 70% 1RM

3 @ 80% 1RM

*After each set, complete 30% of our Max HSPU from Wednesday. Make sure you do the same m...

July 24, 2019

Hey hey hey it's STAMINA DAY!! Here is your Wednesday WOD!

Wednesday July 24, 2019

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

Stamina Day!

Pre-WOD:

Max HSPU (remember what you get because we will be using this number on Thursday)

WOD:

30-20-10:

SDLHP 65/95

Shoulder-to-...