Monthly Archives: April 2017

Monday 5/1/17

Upcoming Events

Get Active 

What: Play sports and help coach special needs youth in various athletic activities.

May 20 at 10am

Team Challenge

June 1st-July 1st

$40 Per Team


Workout of the Day

CrossFit Open 16.2

AMRAP 4-8-12-16-20

25 Toes to Bar

50 Double Unders

Squat Cleans*

15 at 135/85lbs

13 at 185/115lbs

11 at 225/145lbs

9 at 275/175lbs

7 at 315/205lbs

Friday 4/28/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th


Workout of the Day

EMOM 20

Even-10 Chest to Bar Pul Ups

Odd:

1 Power Snatch

2 Overhead Squats

3 Power Cleans

4 Front Squats

Thursday 4/27/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th


Workout of the Day

Strength

Every 2 Minutes X 7 Rounds

1 Overhead Squat

Conditioning

Part 1

2 Rounds For Quality

60s Slow Mountain Climbers

60s Handstand Hold

60s Hollow Hold

60s Max Air Squat

Part 2

1000m For Time

4/26/17 Wednesday

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th


Workout of the Day

3 Rounds For Time

800m Run

60 Double Unders

40 Kettlebell Swings

20 Chin Ups

Tuesday 4/25/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th


Workout of the Day

8 Rounds For Reps

30s Bike (like ya stole it)

Max Dips

Rest 2 Minutes

Monday 4/24/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th


Workout of the Day

Strength

5-5-5-5-5

Power Clean + Push Jerks

Conditioning

“Grace”

For Time

30 Clean and Jerks

Saturday 4/22/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th

Golf Tournament

April 22nd 9am Golf Course (Location TBA)


Workout of the Day

Strength

10-10-10-10

Romanian Deadlift

Conditioning

3 Rounds

12 DB Power Clean & Push Press

12 Ring Rows

12 Calorie Bike

Rest 4 Minutes

Friday 4/21/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th

Golf Tournament

April 22nd 9am Golf Course (Location TBA)


Workout of the Day

Partner Workout

Partner 1 Works

Partner 2 Rest

5 Rounds For Time

30 Front Squats

20 Barbell Roll Outs

1000m Row

Thursday 4/20/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th

Golf Tournament

April 22nd 9am Golf Course (Location TBA)


Workout of the Day

Conditioning

3 Rounds For Reps

40s On-20s Rest

Clapping Push Ups

Kettlebell Swings

5m Shuttle Run

Slow Mountain Climbers

Strength

5-5-5-5-5

Bent Over Row

Wednesday 4/19/17

UPCOMING EVENTS

April Whole 30

April 1st to April 30th

Friends Week

April 16th-April 29th

Golf Tournament

April 22nd 9am Golf Course (Location TBA)


Workout of the Day

Strength

3 Sets

5 DB Split Squat

60s Rest

45s Side Plank

60s Rest

100ft Bottoms Up KB Carry

60s Rest

Conditioning

Partner Workout

3 Rounds Each

25 Wall Balls

200m Sprint