Author: Kristy Park

Don’t forget there is NO yoga class tonight. It will be back on January 11th. Warm Up: Tabata: Feet to Hands Air Squats Lateral Hurdle Jumps Kip Swings Skill Work: Muscle Ups Take 15 min to practice Bar or Ring …

Thursday WOD 12/28/17 Read more »

Warm Up: Tabata: Mountain Climbers Banded Side Steps Goblet Squats Single Leg Deadlifts Strength: Front Squat 5-4-3-2-1 WOD: CrossFit.com WOD 171226 On a 12-minute clock, 4 rounds of: 1 minute of kettlebell snatches (53/35) 1 minute of sit-ups 1 minute …

Wednesday WOD 12/27/17 Read more »

Don’t forget there is NO 5am class today. We added an 8:30am class instead. The rest of the schedule is normal.  Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Jumping Lunges 10 KB Swings 10 Kip Swings WOD: 4 …

Tuesday WOD 12/26/17 Read more »

Warm Up: Tabata: Feet to Hands Hollow Rocks Single Leg Deadlifts Jumping Squats WOD: 5 Rounds For Time: 9 Burpees 12 KB Swings (70/53) 15 Box Jumps (24/20) 21 Sit Ups

Warm Up: 2 Rounds: 10 Inchworm Push Ups 10 Jumping Lunges 10 DB Strict Press 10 Atomic Sit Ups Strength: Strict Press *Warm up to 80% of your 1RM strict Press and maintain that weight for 3 sets of 3 …

Friday WOD 12/22/17 Read more »

Don’t forget we have yoga tonight at 6:30 :). It will be the last yoga class of the year! Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Air Squats 10 Bottoms Up KB Press 10 KB Swings Skill Work: …

Thursday WOD 12/21/17 Read more »

Warm Up: Tabata: Mountain Climbers Jumping Squats KB Swings Single Leg Deadlifts Strength: Hang Power Snatch 1-1-1-1-1-1 WOD: 2 Rounds For Time: 200m Farmers Carry (53/35) 30 Goblet Lunges (53/35)

Warm Up: Tabata: Feet to hands Jumping Lunges Push Ups Kip Swings WOD: 20 min AMRAP: 30 Calorie Row 20 Dumbbell Snatches (50/35) 10 Burpees 1 Rope Climb (modify to 10 Pull Ups or 7 C2B)

Warm Up: 2 Rounds: 40 ft Crab Walk 10 Banded Side Steps 10 Behind the Neck Strict Press 10 OH Squats Strength: Overhead Squat 3-3-3-3-3 WOD: 4 Rounds For Time: 12 Push Press (95/65) 12 Lateral PVC Jumps (24/20)

Warm Up: 2 Rounds: 100m Jog 10 Lunges 40 ft High Skips 10 Push Ups 40 ft Butt Kickers 10 KB Swings WOD: 20 min AMRAP: 400m Run 20 Sit Ups 20 Air Squats