CrossFit WOD, January 21, 2025

by | Jan 20, 2025 | Uncategorized

CrossFit – Tue, Jan 21Shoulder Press (Weight)Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+Opt. 2 -Build- 5×5 1 + ΒΌ quarter squats @ 55% of 1RMOpt. 3 -Open Prep- Sub shoulder press for Bench Press4 min alt. Tabata x 3 (AMRAP – Reps)...

CrossFit WOD, January 20, 2025

by | Jan 19, 2025 | Uncategorized

CrossFit – Mon, Jan 20MLK Day!We have a special WOD today to honor the life and legacy of Dr. Martin Luther King Jr.! Join us for any of our normally scheduled classes!Back Squat (Weight)Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+Opt. 2 -Build-...

CrossFit WOD, January 18, 2025

by | Jan 17, 2025 | Uncategorized

CrossFit – Sat, Jan 18Deadlift (Weight)Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR AttemptOpt. 2 -Build- 7×3 @ 75%Opt. 3 -Accessory Work- Sub Deadlift for Sumo DeadliftFor Time: (Time)5 Rounds5 Burpees10 KTC/TTBs15...

CrossFit WOD, January 17, 2025

by | Jan 16, 2025 | Uncategorized

CrossFit – Fri, Jan 17Push Jerk (Weight)Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR AttemptOpt. 2 -Build- Pyramid 65%x3, 70%x3, 75%x3 then back downOpt. 3 -Open Prep-15 Min AMRAP: (AMRAP – Rounds and Reps)20 Lunges/ 1-arm OH Lunges15...

CrossFit WOD, January 16, 2025

by | Jan 15, 2025 | Uncategorized

CrossFit – Thu, Jan 16Clean (Weight)Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR AttemptOpt. 2 -Build- Pyramid 65%x3, 70%x3, 75%x3 then back downOpt. 3 -The Bella Complex-1 Clean1 Shoulder to Overhead1 Front Squat1 Shoulder to Overhead Sub...

CrossFit WOD, January 15, 2025

by | Jan 14, 2025 | Uncategorized

CrossFit – Wed, Jan 15Open Gym!Open Prep: Today we are testing one of the most iconic CrossFit Benchmark workout ever, Fran! This is not only a great way to test your fitness but it will also give you an opportunity to try your hand at Thrusters, which if my...