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February 2018

Tuesday

2018-02-12T19:19:06+00:00

DAILY ANNOUNCEMENTS Wednesday specialty classes are cancelled due to "LoveDay." If you do not celebrate love-day feel free to do CrossFit, SuperFit, and QuickFit! CROSSFIT STRENGTH Deadlift 8-8-8 *8 minutes to work up to heavy 8 over 3 sets. Warm up well to your first set of 8, all 3 sets should be challenging. Ex: [...]

Tuesday2018-02-12T19:19:06+00:00

Monday

2018-02-11T19:13:26+00:00

CROSSFIT Strength/Hypertrophy  Bench Press 8-8-8 *8 minutes to work up to heavy 8 over 3 sets. Warm up well to your first set of 8, (do not count warm up sets as "working sets") all 3 sets should be challenging. Ex: 225,225,225 is much better than doing 135,185,245. METCON (weightlifting, gymnastics) 12 minute AMRAP 15 [...]

Monday2018-02-11T19:13:26+00:00

Saturday

2018-02-09T21:28:37+00:00

DAILY ANNOUNCEMENTS  CFA Photo at Graeme’s Run *8:40AM by the chain linked fence closest to highway 90! Run starts at 9:00AM ! You can register at the event! CROSSFIT Open gym 8AM-1:00PM Workout of the day is 5k time trial. Get that done! Gymnastics class is a GO at 10:00AM. Extra WOD: Aim for 2 [...]

Saturday2018-02-09T21:28:37+00:00

Friday

2018-02-08T19:15:25+00:00

DAILY ANNOUNCEMENTS  CFA Photo at Graeme’s Run *8:40AM by the chain linked fence closest to highway 90! The workout of the day Saturday, February 10th is going to be a 5k run! You might as well sign up for Graeme’s Run at No Label Brewery! Mission: We hope that by spreading awareness and touching your [...]

Friday2018-02-08T19:15:25+00:00

Thursday

2018-02-07T20:08:07+00:00

LONGEVITY PROGRAM Curbside pick up is one step closer to making us the laziest possible versions of ourselves. The longest living and healthiest cultures worldwide share something in common… drumrolllllllll….. THEY WALK! Instead of stressing out, shopping from your cell phone or computer, and driving around wasting gas searching for a parking spot 10 lanes [...]

Thursday2018-02-07T20:08:07+00:00

Tuesday

2018-02-05T20:15:21+00:00

DAILY ANNOUNCEMENTS  This Saturday’s workout of the day is a 5k run! You might as well goto No Label for Graeme’s Run! CROSSFIT Warm Up 2:00 shuttle run warm up jog (rig to rig) (practice proper shuttle run, I can see Dave Castro adding a 2o-40’ shuttle run for reps in the open one year… [...]

Tuesday2018-02-05T20:15:21+00:00

Monday

2018-02-04T18:54:49+00:00

CROSSFIT  METCON (Monostructural, weightlifting, gymnastics) (High skill-grip intensive test) Alternating with a partner: 3x 5:00 AMRAPs (each) 40 Weighted DU* 6 Hang Power Snatch (155/105) 6 Ring Muscle Ups** Subs: *50 standard DU -or- 100 single jumps **8 Sit-ups, 8 push-ups, & 8 pull-ups= 6 ring muscle ups -          Pick up each round where you [...]

Monday2018-02-04T18:54:49+00:00

Saturday

2018-02-02T19:19:17+00:00

Free community workout at 10:00AM! Workout of the Day! "20 Minute AMRAP" 400 Meter Run 10 Wall Balls (20/14) 10 Pull Ups Add 10 wall balls and 10 pull ups each round! RX+ (Heavy WB/ C2B Pull Ups)

Saturday2018-02-02T19:19:17+00:00

Friday

2018-02-01T19:37:02+00:00

DAILY ANNOUNCEMENTS  The workout of the day Saturday, February 10th is going to be a 5k run! You might as well sign up for Graeme’s Run at No Label Brewery! Run starts at 9:00AM. http://www.graemessuperheroes.org/register/ CROSSFIT Strength-Power Front Squats 5 sets of 5 @ 90% of your 5RM from Tuesday METCON “Open Prep” 25 minute [...]

Friday2018-02-01T19:37:02+00:00

January 2018

Thursday

2018-01-31T19:28:26+00:00

CROSSFIT SKILL/STRENGTH Every 2:00 for 10 sets 3 Jerks (from the rack) Start around 50%... slowly build up each set. Stretching ROMWOD.COM until class time expires! SUPERFIT CLASS TIMES AM 5:00, 6:00, 7:30, 9:00, Noon PM 3:30, 4:30, 5:30, 6:30 “20 Minute AMRAP” 20 Sit-Ups 200 Meter Run 20 Box Step Ups Followed by: “Stretching” [...]

Thursday2018-01-31T19:28:26+00:00