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WEDNESDAY WOD July 20, 2016

So many new faces! Welcome guys! CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Box Step-Ups x 8 reps each leg (rest 30 seconds between legs) Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each arm Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes
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MONDAY WOD July 18, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 3 minutes, for 15 minutes (5 sets): Strict Overhead Press x 4-6 reps *Use heavy dumbbells or a barbell. Increase load. **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. B. Every 90 seconds, for 15
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SUNDAY WOD July 17, 2016

BootCamp WOD INTENSITY   Surprise WOD with Coach Tony Alfonso….don’t miss out!!:)
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FRIDAY WOD July 15, 2016

CrossFit WOD PERFORMANCE A. Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+% Rest 2 minutes between sets B. Five rounds for time of: Row 250 Meters 15 Pull-Ups 15 Wall
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WEDNESDAY WOD July 13, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat Coach Led Barbell Warm Up B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs     CrossFit WOD F
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Jennifer Fazio – November 2015 Athlete Spotlight

  Congratulations to our November Athlete of the Month, Jennifer Fazio!  Jennifer has made great strides in her fitness and health transformation in a short period of time. Jennifer shows up with a great attitude and pushes herself everyday in class. Have a great rest of year Jen
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WEDNESDAY WOD October 14, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 4 sets of: Deadlift x 4-6 reps @ 21X1 (increase load to a working set of 75%-80%) Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes B. In teams of two, partners alternate rounds to complete 5 each
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THURSDAY WOD October 8, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy. Barbell Warm Up-Coach Choice B. Three rounds for time of: 6 Clean & Jerks (M-185#/W-135#) 12 Burpees
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WEDNESDAY WOD August 19, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Bench Press 6 Sets @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following reps and percentages: *
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SATURDAY WOD 6/6/15

TEAMWORK! Schedule for Today: 8am-9am: CrossFit Group WOD Class w/Coach Heather 9am-10am: CrossFit Group WOD Class w/Coach Heather 10am-12noon: OPEN GYM HOUR NEW WAVE:) (10am SKILLS CLASS cancelled, and will return next week) CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In te
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