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19.3 will be this Friday from 430-til last athlete is done.
Monday B)work on HSPU skill based on “open” standards. Those on the cusp can work on their progression. We can also work proper HR push...
Joseph Luna
Mar 3, 20191 min read
19.2event will be Saturday. Heats starting at 9am-til last person wods. Regular classes on Friday in
Monday - Heavy Thrusters (20x3)* *start heavy and stay there Bootcamp/Monday 7 rounds of - 5 thrusters - 20 kbs Tuesday - Alternating...
Joseph Luna
Feb 24, 20191 min read
It’s time for “the open”. 19.1 event this Friday 430-til the last person wods.
Monday/Presidents day B)snatch complex (work to a heavy) 1 Hang power snatch 1 power snatch C)hero wod “Randy” 75 snatches for time (any)...
Joseph Luna
Feb 17, 20191 min read
Muscle up seminar this Saturday from 11am-1pm
Monday B)back squats 5x3 all at 80% of 1Rm C)800m sprint for time. Bootcamp/Monday 5x for reps/cals 1 min snatch balances 1 minrest 1 min...
Joseph Luna
Feb 10, 20191 min read
Last week for the pre-order of shirts/hats for “The Open” Now fridays at 530pm and Sundays at 10am O
Monday B)”18.0” 21-15-9 Alt DB snatches 50/35, 35/20, 20/10 Birthday burpees over DB C)February Bday Wod is.... “2 Bears” for load Use...
Joseph Luna
Feb 3, 20192 min read
Regular schedule this week.
Monday A)600-800m run/row/5 min jump rope (pick your monostructural movement. .......then 2-4x of -50ft duck walk, 10 pvc good mornings,...
Joseph Luna
Jan 27, 20191 min read
Regular schedule this week and on Dr. Martin Luther King Jr’s. Bday.
Monday/MLK day B)January bday wod 49 deadlifts (jo jo) 135/95 29 Hang power cleans (Erica) 28 push press (Coach Klaus) 800m run (Kelly...
Joseph Luna
Jan 20, 20192 min read
Normal schedule this week. Sign ups for our muscle up seminar available at the gym.
Monday B) Back Squat 20-15-10-5 E3MOM C)7 rounds for time*- 5 push-ups (hr) - 10 burpees - 15 squats *10 minute hard cap Bootcamp/Monday...
Joseph Luna
Jan 14, 20191 min read
Regular schedule. Open prep starts this Saturday during competitors Crossfit class 10am
Monday B)3-5 super sets not for time 3 power cleans 65-155# (cycle tng unbroken) Sled push 50m 20 supinated banded pull aparts...
Joseph Luna
Jan 6, 20191 min read
Holiday schedule tomorrow/New Years Eve. Tuesday gym closed.
Monday Open gym 5-6am 9am Crossfit 10am Crossfit B)work up to a heavy deadlift C)5x for reps 1min of deadlifts 185/135 1min of Push ups...
Joseph Luna
Dec 31, 20181 min read
Monday/Christmas Eve 9am and 10am only. Closed on Christmas Day. Regular schedule rest of week.
Christmas Eve/Monday (Not the best day to invite new folks as there will be a lot of movements, equipment and people, not an easy workout...
Joseph Luna
Dec 22, 20181 min read
Joseph Luna
Dec 17, 20180 min read
Muscle up seminar Saturday 12/15, 11am-1pm, Holiday Party same day 4-730pm.
Monday B)Pause front squats (3 sec) E2MOM 3-3-3-3-3 C)wod prep D)3x 15 Hang squat clean 135/95 15 burpees over bar Bootcamp/Monday...
Joseph Luna
Dec 9, 20182 min read
Regular schedule this week. Spartan race this Saturday for those that are going. Sorry for the dela
Monday 3 rounds for time 300m run Backsquats 15-12-9 65% of 1rm Toes to bar (scaled will do v-ups) 30/24/18 Bootcamp/Monday Same as CF...
Joseph Luna
Dec 3, 20181 min read
Last day to pre-order and pay for shirts this Friday Nov. 30th. Last day to donate toys for toy driv
Monday B)bench press E2MOM 5-5-5-5-5 C)5x 20 med ball sit ups 20/14 15 med ball cleans 20/14 10 inclined push ups (hands on box/tire)...
Joseph Luna
Nov 24, 20182 min read
Thanksgiving week. Look for holiday schedule. Open gym could happen randomly and we’ll post on our m
Monday A)2-4x NFT 50ft duck walk (w/pvc in OH pos.) 50ft. Straight limbed bear crawl 10 pvc thrusters B)thrusters 2-2-2-2-2 C)hero...
Joseph Luna
Nov 18, 20181 min read
Holiday schedule Monday Veteran’s day 11/12. 9am wod for crossfit, bootcamp and Crossfit kids. 10am
Monday 9am crossFit/bootcamp/kids Crossfit Hero wod “Armistice” 9min amrap 100m run 11 sit ups 11 squats (100m run remains the same rep...
Joseph Luna
Nov 11, 20182 min read
Nutrition seminar this Saturday. Quick workout at 9am, immediately followed by “hacking the holidays
Monday Split squats 5-5-5-5-5 Wod/amrap 5 Double unders. Tuesday Power Clean n Jerk 3-3-3-3-3-3 Wod/“Gwen” Find a load you can do...
Joseph Luna
Nov 5, 20181 min read
Regular schedule this week except for October 31st. Last class on Halloween Wednesday will be the 63
Monday B)S2OH complex E2MOM 5 sets 1 strict press 1 push press 1 push jerk C)for time 21 front squats 135/95 42 sit ups 15 front squats...
Joseph Luna
Oct 29, 20181 min read
Battleground comp wod testing this Saturday 9 and 10am. Will include ski ergs and D balls. All abil
Monday A)600m run then....... 2-4x of.... 10 box jumps 10 OH squats with a plate 5 burpees B)back squats E2MOM 5 for load C)2x for time...
Joseph Luna
Oct 22, 20181 min read
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