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Our Athletes

AnneThumb

Anne

“…My journey started about two years ago when my husband introduced me to the basic fundamentals of Crossfit. We have a gym of our own, however as stubborn as I am, I wouldn’t listen to a damn thing he said. I was embarrassed that I couldn’t lift any weight, I hated “the Snatch” and I […]

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Bai Thumbnail

Bai

“… I want to begin by saying that CrossFit is a completely unique fitness program and it fits my personality perfectly.
For me personally, I would have to say that this crazy gym has a big impact across not just how ‘fit’ I am but it’s helped me change the lifestyle I lead as well.
Pay […]

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Today's Training

03.27.2015

11025233_844893405556660_5354559547059454822_nHappy Birthday Coach Luke!

Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.

Turkish Get-up + 3 x Overhead Squat

Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.

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“Dirty Thirty”
For time
30 x Box Jumps (24/20)
30 x Jumping Pull-ups
30 x KB Swings (24/16)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35)
30 x Back Extensions
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

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