by Colin | Dec 4, 2017 | Blog / Workouts
A. Back squat – Every 90 seconds for 6 rounds: 3 reps @ 81%. B. From Sept 26 2017: For time: 21-15-9 of: DB squat cleans Plate touch burpees.
by Colin | Dec 3, 2017 | Blog / Workouts
A. Press – Every minute on the minute for 10 minutes: 2 presses at 70%. B. For total calories: 6 rounds of: Row 40 seconds, rest 20 seconds. Rest 1 minute 4 rounds of: Row 40 seconds, rest 20 seconds. Rest 1 minute 2 rounds of: Row 40 seconds, rest 20...
by Colin | Dec 2, 2017 | Blog / Workouts
A. From crossfit.com on Aug 21 2017: 5 rounds for time of: Row 500 m 15 bench presses at 135/95 (scale to 50-60% of your max bench press). Compare to Sept 10 2017. We will run heats if there are more people than rowers. The people who are resting will serve as...
by Colin | Dec 1, 2017 | Blog / Workouts
**Bring a friend out to any of the regular classes today, and enjoy a partner workout with them! Note that we are only holding 9, 10, and 11 am classes. The gym’s 5-year anniversary open house will be from 12-2 pm. There will be coffee, snacks, door prizes, and...
by Colin | Nov 30, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week. **Just a reminder of the Bring-a-Friend day tomorrow (Sat Dec 2) for the regular classes! Note that we are only...
by Colin | Nov 29, 2017 | Blog / Workouts
**Just a reminder of the Bring-a-Friend day on Saturday (Dec 2) for the regular classes! Note that we are only holding 9, 10, and 11 am classes. The gym’s 5-year anniversary open house will be from 12-2 pm. There will be coffee, snacks, door prizes, and movement...
