March 19, 2023
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December 20, 2020
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July 26, 2020
Monday, 7/27
WOD: FOR TIME
100 DB Front Squats (40/30)
*Every minute including at 0:00, perform 5 BurpeesTuesday, 7/28
SWOD: Build to a Heavy Complex
1 Clean Deadlift + 1 Power Clean & Jerk*
*Build past workout weight. Reset … -
April 26, 2020
…Week of 4/26/2020 Monday Tuesday Wednesday Thursday Friday Saturday Question of the Day Warm Up ON A 5:00 RUNNING CLOCK
2min Cardio of Choice OR 400m Run
10 [DB Suitcase] Lunges
10 Yoga Push Ups OR DB Curl to Press -
March 20, 2020
…Warm Up AMRAP 8
30 High Knees
10 Side Lunges
5 Inch Worms
5ea SL RDL (No weight, focus on control)
5 Yoga Push UpsAMRAP 6
10 Squats
10 Lunges
5 Arm Circles each (forward & back)
20 Butt -
February 17, 2020
…Week of 2/16/20 Monday Tuesday Wednesday Thursday Friday Saturday Announcements Gymnastics Bar Technique Seminar taught by Coach Vanessa
Saturday, February 22 @ 10am
Register: https://www.facebook.com/events/547293609201224/SWOD 1-1-1-1-1 Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight) -
January 19, 2020
…Week of 1/19/20 Monday Tuesday Wednesday Thursday Friday Saturday Announcements Gymnastics Bar Technique Seminar taught by Coach Vanessa
Saturday, February 22 @ 10am
Register: https://www.facebook.com/events/547293609201224/SWOD SWOD: Week 2 of 8 Wendler (15 min)
Back Squat: 3×3
Set 1: 3 -
January 12, 2020
…Week of 1/12/20 Monday Tuesday Wednesday Thursday Friday Saturday Announcements Training Through the Trimesters Workshop
Learn from Colleen Flaherty, founder of Co/Create and creator of the 2 day CrossFit approved CEU course Pregnancy & Postpartum Strength Training.
This Saturday, January -
November 9, 2019
M I R A M A R
Alan Rogers
Alan is a pleasure to have in class. We can always count on Alan’s cheerful presence to bring a smile to everyone’s face and break even the most awkward silence. Alan …
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December 21, 2016
Announcements:
- Check In/Review contest: CLICK HERE
- Blog post by Coach Ashley: Behind the Scenes: Rest periods in programming
- HOLIDAY SCHEDULE:
- 12/24 Open gym 9-11am
- 12/25 closed
- 12/26 (Monday, observed) Open gym 9-11am
- 12/31 Open gym 9-11am
- 1/1 closed
- 1/2 (Monday,
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