Friend and Family Frenzy WodPrep: In 10 minutes, work up to about 60% Back Squat x2 WOD: “RELATIVES” In 6 minutes, AMRAP: 20 Wall-Balls (20/14) (10 ft. Target both m/f) 10 KBS (70/53) (American standard) **Rest 2 minutes** In 5 minutes, AMRAP: 15 Double-Unders 5 Burpees **Rest 1 minute** In...Read More
WU: 2 Rounds- 10 Monster walks 10 BB Goodmornings 10 Hang-2-Active 10 Airsquats Strength: 4 x 8 Deadlifts (All sets are at the same heavy weight) METCON: EMOM 24: (6 rounds) Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean & Jerks (70%) Min 3: :35 seconds for max...Read More
“I love those who smile in trouble, gather strength from distress and grow brave by reflection.” -Leonardo Da Vinci WU: Dynamic Coach Led Acc Pt. A: Run 1 mile, Not For Time. METCON: 10 Min. AMRAP: 12 C2B Pull-ups 9 Burpee Box-Jump-Overs (24/20) 6 Strict HSPU Acc Pt. B: Accumulate 50 GHDSU and 2 min. of...Read More
The beautiful and the fearless… Which is which? (Pictured: Rita Williamson and Tatum Prancer) WU: 4 Min of Double-Unders 3 Min of Foam rolling (lats, tris, quads, calves front rack stuff) 2 Min of Athletes choice mobility SS: Find a 1 Rep Max Thruster (14 min. Cap) then, do… 1 set of Max Rep Thrusters at 80% of newfound...Read More
WU: Coach led dynamic warm-up & stretching (Hip opening, Lattimus mobility, ankle and wrist warming) SS: Find a 2 Rep Max (touch&go) Squat Snatch *15 min cap* 2 Rds For Reps: 4 min AMRAP 600m/500m Row 15 Burpees Max Rep Toes-2-Bar -Rest 4 min. between rds-Read More
Time to bring in those friends of yours that are always talking about “trying CrossFit”! Chances are, they made a resolution. If it has anything to do with their health, walk them into our Disneyland. Cheers, Friends! -Coach Sav Saturday WU: 5 wall sprints 10 samson lunge 10 Hang Power Cleans (BB) 10 Second Handstand...Read More
WU: CC METCON: 2015 CHIPPER Buy in or Cash out – 2015m Row 20 WB (20/14) 15 T2B 20 Over the Box Jump (24/20) 15 KBS (72/53) 20 Goblet Squat (72/53) 15 S2O (95/65) 20 Sit-ups 15 C2B Pull Up 20 Snatches (95/65) 15 Front Rack Lunge (95/65) Row is either done at the start...Read More
Wednesday WU: 21-15-9 BB OHS BB RDL Foam Rolling (Lat, Shoulder, Hips, Ham) OLY: E2MOM 14: 1 Power Snatch + 1 Overhead Squat *add weight each time, work up to a heavy set* For Time: 21-15-9 of: Deadlift (245/175) Box Jumps (30/24) Cooldown: 1 min each: Pretzel, Couch, FrogRead More
