WOD

Due to high demand, we are officially announcing our Summer CrossFit Kids Program ages 6-12, starting next week. Emily Mott approached me a few weeks back with a strong desire to head the program. We are super excited and know she will do a wonderful job.

Our goal is to take the fundamental principles of our CrossFit program (General Physical Preparedness) and apply them in a fun way your kids will enjoy. We believe it’s important to instill at a young age, the importance of moving properly and that fitness can be fun. This is why you can expect each of our 45-minute classes to be equal parts learning and fun. The workouts themselves will feel like a game.

Details:
Two classes per week – Wednesday & Friday at 10:30-11:15am
12 Spots available
$90 A month


June registration link is here. Be sure to check the box yes that is asking if you are the guardian to the participant. We will need you to sign waivers when you come the first day.

“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Hang power snatch (75/55)
5 Thrusters (75/55)

Box Brief:
Don’t forget to stretch this weekend!

“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry
1 Round:
30 Sit-ups
20/15 Calorie row
30 Double unders

Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, snatches, and thrusters.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Bench Press
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, rowing and double unders.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Sniper”
7 Rounds:
200 Meter run
3 Front squats
9 Strict HSPU

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and pull-ups.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Rock”
3, 5 Minute AMRAPs:
10 Power cleans (135/95)
12 Burpees
14 Box jumps (24/20)
20 Sit-ups
Max calorie row
1 Minute Rest

Tomorrow’s Forecast:
Tuesday’s workout calls for running, front squats, and handstand push-ups.

Box Brief:
Memorial Day (Monday) will have a reduced class schedule. Our only classes will be at 6:30, 8:30, 9:30 and 11:30am with open gym until 2pm. 

Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Power Clean and Power Jerk + Squat Clean and Split Jerk
Build to a heavy complex

“Say Grace”
3 Rounds:
50 Double unders
10 Clean and jerks (135/95)

Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.

“Old Town Road”
For Time: teams of 3
120/90 Calorie row
120 Burpees
120 Box jump overs (24/20)
60/45 Calorie row
60 Burpees
60 Box jump overs
800 Meter farmers carry (53s/36s)
Farmers Carry can be completed at any time and while the chipper is going.

Tomorrow’s Forecast:
Friday’s workout calls for clean and jerks and double unders.

Box Brief:
Today is bring a friend day!

A reminder, the weightlifting clinic is tonight at 6:30pm.
Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!

Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.