Thursday, January 25, 2024

Workout of the Day

A.
Toes to Bar and Progressions

B.
For time:
30-20-10 rep rounds of:
Row
Burpees to Target

Rest

30-20-10 rep rounds of:
Assault Bike
Burpees to Target

Tuesday, January 23, 2024

Workout of the Day

A.
Shoulder Press + Chin-ups

B.
Three rounds for cals/reps:
60 seconds of skiing for cals
rest 30 seconds
60 seconds of DB bench press (50s/35s)
rest 30 seconds
60 seconds chest to bar pull-ups
rest 30 seconds

Your score will be everything added up

Rx+ 70s/50s, ring muscle-ups

Monday, January 22, 2023

Workout of the Day

A.
Back Squat

B.
AMRAP in 12 minutes of:
12 front squats
36 double-unders
12 alt front rack reverse lunges
36 double-unders

 

Friday, January 19, 2024

FRIDAY SCHEDULE:
6a Class is canceled. I will email everyone if I decide to cancel any of the other class tomorrow.

Sorry for any inconvenience. Hoping this is the last class we have to cancel for the rest of 2024!

Workout of the Day

A.
Shoulder Press + Chin-ups

B.
AMRAP in 14 minutes of:
8 Hanstand Push-ups
10 Pull-ups
8 Burpees to Target

Rest exactly 1 minute

Wednesday, January 17, 2024

Hey folks,

Wednesday will have our normal schedule minus the 6a class and 7a Open Gym.

We’re supposed to have subzero temps around those times so it’s probably best no one risk driving to the gym just in case it gets icy.

9:30, 11:30, 3:30, 4:30 and 5:30 are on.
​​​​​​​(12:30 open gym, too)

See you at the gym,
Evan Beach

Workout of the Day

A. (repeat)
40 minutes of working for 60 seconds, then resting for 60 seconds, complete:
100c Row
100 Box Jump Overs
100c Ski
100 Kettlebell Swings

Rx+ 10 BMU after each exercise 

Tuesday, January 16, 2024

TUESDAY schedule update:
All classes are cancelled
BUT
we will have Open Gym from 11a-1p.

The roads – highways included –  were atrocious today, and because of how cold it’s supposed to remain overnight, I doubt there will be much improvement by tomorrow. Nevertheless, if you have experience driving in these conditions and can make it to the gym safely, come on in and workout.
I, however, would not recommend coming to the gym if 1) you aren’t used to driving in this, and 2) if you don’t own a 4 wheel drive vehicle.

I’m hoping the roads are much more drivable by Wednesday, and if they are, expect to have our regular schedule back in order.

Thank you.

Monday, January 15, 2024

Due to the weather and to keep everyone safe and off the roads, 6:00a and 9:30a classes are canceled tomorrow.

We will assess later tomorrow morning and make a call for the rest of the day. Please check your email/wodify schedule/instagram for further updates.

Apologies for any inconvenience this may cause.

Friday, January 12, 2024

Workout of the Day

A.
Power Clean and Jerks

B. (repeat)
2016 CrossFit Games Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar

Rest EXACTLY 30 seconds after each round