WORKOUT OF THE DAY

Tuesday, December 12th

Weightlifting: Working with the PVC -CrossFit Journal A) 3 sets of: Deadlift x 5 reps  Rest 45 seconds Farmer Carry x 150 ft Rest 45 seconds Push-up x max reps Rest 45 seconds Build on the...

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Monday, December 11th Test Week

                                        Teens classes begin Monday, December 18th. Foundations begins Monday, January 8th What Is Pain and Why Do We Experience It?- Girls Gone Strong A) Three sets...

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Saturday, December 9th

A) Four sets of: Dumbbell Press x 6-8 reps @ 2110 Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Bottom’s Up Kettlebell Carry x 100′ each arm Rest 45 seconds B) 3...

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Friday, December 8th

Training Exercise vs. Novelty- Catalyst Athletics A) 4 sets of: Back Squat x 5 reps rest 45 seconds  Strict Pullups x max reps rest 45 seconds  45 seconds of Double Under Practice  rest 45 seconds...

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Thursday, December 7th

Why You Should Eat More and Train Less This Christmas- Breaking Muscle A) 3 sets of: Deadlift x 6-8 reps  Rest 45 seconds Push-Ups x 10-15 reps Rest 45 seconds Dumbbell Reverse Lunge x 10 reps...

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Wednesday, December 6th

Why You Need Good Wrist Mobility -Girls Gone Strong How to Teach Your T-Spine to Bend- Breaking Muscle A) For Time 5-4-3-2-1 of: Strict Pull-ups Thrusters 95/65 *Every minute, on the minute, 3...

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Tuesday, December 5th

How to Be a Little Bit Better at Remembering Things- NY Mag Watch Weightlifter Gabriel Sincraian Try CrossFit for the First Time- BarBend A) 4 sets of  Front Squat x 10 reps at 70% rest 2 minuts ...

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Monday, December 4th

A) 5 sets of: 90 seconds on, 90 seconds off Assault Bike ‘Open with 65/55 RPM & build 1 RPM each set B) 20 minute AMRAP 30 Dumbbell Snatches 50/35 30 Box Jumps 24/20 21/15 Calorie...

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Saturday, December 2nd

Christmas Party Tonight! How to Talk to Our Children About Body Diversity -Girls Gone Strong The Burgener Warm-Up -CrossFit (video) A) 4 sets of: Romanian Deadlift x 8 reps rest 45 seconds  Side...

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Friday, December 1st

New Research Suggests Working Out in Groups Improves Quality of Life -BarBend A) On the minute, for 10 minutes: Speed Back Squat x 2 reps Open with 50% 1RM & build if you’re feeling fast &...

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Thursday, November 30th

Run Lighter -Tabata Times A) On the minute, for 35 minutes: Minute 1: Row Minute 2: 30 second Front Leaning Rest on rings Minute 3: Bike  Minute 4: Front Rack dumbell carry 50/35 Minute 5: 30...

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Wednesday, November 29th

Christmas party December 2nd 6pm-12am!   A) Every 90 seconds, for 18 minutes (6 sets each): Station 1: Assault Bike at 60/50 RPMs Station 2: Low Ring Strict Muscle Up Transition  x 3-5 reps...

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Tuesday, November 28th

Whatever Your Goal, the Answer is Play -Breaking Muscle A) Every 2 minutes, for 20 minutes 5 Overhead Squats + 5 Assault Calories B) On the minute, for 6 minutes: Even: 3 Toes To Bar Odd: 3...

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Monday, November 27th

A)Every 90 seconds, for 15 minutes (5 sets of each): Station 1: Split Jerk x 3 reps Station 2: Split-Stance Romanian Deadlift x 8 reps each leg B) “Jackie” For Time Row 1000 meters 50...

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