POP-UP CrossFit Kids Class

Join us this Saturday, February 20th at 10 AM for a POP-UP CrossFit Kids Class 

with Coach Aimee Lyons. 

Drop in $20, no previous experience necessary. 

Ages 6-10 are welcome!

CLICK HERE to sign up today.

W.O.D. 2.16.21

 Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

  12pm

https://us02web.zoom.us/j/88548453602

    zoom password 321go

6 Rounds for time of:

18 Box Jumps (20/24")

15 Push Press (75/115#)

9 Toes to Bar

Rest 5:00

Take 10 Minutes to build to a Heavy Push Press

Quote:

“Success is not the absence of failure; it’s the persistence through failure.”

 – Aisha Tyler

W.O.D. 2.15.21

 Join us on ZOOM... 

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

AMRAP in 20 Minutes:

25 Burpees

15 Body-weight Back Squats

Quote:

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”

 – Pele

W.O.D. 2.14.21

 

AT HOME WOD:

7 Rounds for time of:

30 Lunges

4 Devils Press (35/50#)

20 Air Squats

20 Double Unders

10 Burpees

Quote:

"Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it." 

- Ralph Waldo Emerson

W.O.D. 2.13.21

 

For time:

40 Kettlebell Swings (53/70#)

40 Box Jumps (20/24")

40 Slamballs (20/30#)

40 Power Snatch (55/75#)

40 Toes to Bar

40 Overhead Squats (55/75#)

40 Burpees Over Bar

40 Med-ball Clean (20/30#)

40 Double Unders

Quote:

"To achieve what 1% of the world’s population has, you must be willing to do what only 1% dares to do." - Manoj Arora:

W.O.D. 2.12.21

 

Join us on ZOOM... 

6 AM 

 https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

TEST DAY- RECORD RESULTS

"Barbara" 

 Five rounds, each for time of: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats 

 Rest precisely three minutes between each round. 

Record total time for all rounds including rest.

Quote:

"What you don’t sweat out when you’re young will turn into tears when you’re old." 

- Japanese proverb

W.O.D. 2.11.21

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

                                                                Meeting ID:88548453602

                                                                      zoom password 321go

TEST DAY - RECORD RESULTS

3 RM Deadlift

Cash out:

3 Rounds - for total reps/time:

Minute 1 - Max Ring Dips

Minute 2 - Max L-sit Hold

Minute 3 - Max Deadlifts at 40% of 3 RM

Quote: 

"There is no such thing as work-life balance. Everything worth fighting for unbalances your life." 

- Alain de Botton

W.O.D. 2.10.21

Join us on Zoom...

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

5 Rounds for time of:

5 Power Snatch (105/155#)

20 Wallballs (14/20#)

Quote: 

"Success at anything will always come down to this: Focus and effort, and we control both." 

- Dwayne Johnson (The Rock)

W.O.D. 2.9.21

 Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

  12pm

https://us02web.zoom.us/j/88548453602

    zoom password 321go

All for time:

3 Rounds of:

30 Double Unders

20 Ab-mat Sit-ups

10 Dumbbell Thrusters (35/50)

Rest 1:00

3 Rounds of:

30 Double Unders

20 Ab-mat Sit-ups

10 Dumbbell Push Press (35/50)

Rest 1:00

3 Rounds of:

30 Double Unders

20 Ab-mat Sit-ups

10 Dumbbell  Front Squat (35/50)

Quote:

"It’s not about money or connections – it’s the willingness to outwork and outlearn everyone." 

- Mark Cuban

W.O.D. 2.8.21

 Join us on ZOOM... 

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

3 Rounds for time of:

1000 Meter Row

21 Power Cleans (95/135#)

Cash out:

Strict Pull-ups

7-7-7 

Quote:

"The world belongs to the energetic." 

- Ralph Waldo Emerson

W.O.D. 2.7.21

 

AT HOME WOD

 

 All for time: 

Run 400 M 

20 Hang Power Cleans 

20 Tuck Jumps or Box Jumps

 Rest 2:00 

 AMRAP in 5 Minutes: 

10 Plank -Strict Knees to Elbows or 10 KTE on the pull-up bar 

10 Push Press 

 Rest 2:00

 Run 400 M 

 20 Hang Power Cleans 

20 Tuck Jumps or Box Jumps

Quote:

“Life is about accepting the challenges along the way, choosing to keep moving forward, and savoring the journey.” 

― Roy T. Bennett