Saturday Schedule Upgrade
Beginning February 6th, our Saturday schedule will be slightly changed to accommodate for more open gym hours. CrossFit group classes will be held at 9am and 12pm, and open gym will be from 10am-12pm! Updates have already been added to Wodify!
11.19.2015
CrossFit Worthy – CrossFit Warm-up Roll out and smash what you need to loosen up your legs/hips as needed. *Crossover Symmetry Metcon OPTION 1) On Bike or Rower 5:00 on/5:00 off x 20:00. Take at a 85-90% effort; record total cals OPTION 2) Spend 20:00 on an Air bike, Rower, or Push/Pull/Drag a sled. Take […]
The Importance of Active Recovery
Active Rest Day – A Worthy Way As athletes, we want to be the best we can be. The ultimate goal is to lead the healthiest life possible, and to become the strongest possible version of yourself. As CrossFitter’s, we get a healthy dose of intense interval training, training that is highly anaerobic, such as […]
11.7.2015
CrossFit Worthy – CrossFit Warm-up (No Measure) 2x 5 Hang Snatch W/bar 5 Burpees Over Bar + 2x 5 Power Clean W/bar 10 Ring Rows/Pull Ups + 2x 5 Box Jump Overs 10 Wall Ball Metcon Three Wise Men Jeremy – Three Wise Men (AMRAP – Rounds and Reps) AMRAP in 4:00: 5 Hang Squat […]
11.06.2015
CrossFit Worthy – CrossFit Warm-up 5 Goblet Squats w/ Band 10 OHS w/ Band 10 Good Mornings w/ bar Weightlifting 1): Overhead Squat (5×8; E2M; ) Start where ever and build as you see fit. Keep sets fast! 2): Sumo Deadlift (5×8; E2M; ) Start at a weight that feels a little heavy, build as […]
11.03.2015
CrossFit Worthy – CrossFit Warm-up Tabata series 6 Bird Dog R Bird Dog L Dynamic Bird Dog R Dynamic Bird Dog L Tabata shoulders – A,T, Y, I Weightlifting A): Weighted Chin Ups (8 x 3+; EMOM) Metcon B): Metcon (5 Rounds for reps) 5 Rds: AMRAP in 1:00/Rest 1:00 5 Wall Ball 20/14# 5 […]
10.30.2015
CrossFit Worthy – CrossFit Warm-up 5 Goblet Squats w/ Band 10 OHS w/ Band 10 Banded Good Mornings Weightlifting 1): Overhead Squat (5×5; E2M; ) Start where ever and build as you see fit. Keep sets fast! 2): Sumo Deadlift (5×5; E2M; ) Start at a weight that feels a little heavy, build as you […]
10.29.2015
CrossFit Worthy – CrossFit Warm-up Roll out and smash what you need to loosen up your legs/hips as needed. Metcon OPTION 1) On Bike or Rower 1:00 on/1:00 off x 20:00. Take at a 85-90% effort; record total cals OPTION 2) Spend 20:00 on an Air bike, Rower, or Push/Pull/Drag a sled. Take this at […]
10.28.2015
CrossFit Worthy – CrossFit Warm-up 4 Rds: :15 Lunges :15 Mountain Climbers :15 Jumping Lunge :15 Tripod Plank Metcon 1): Metcon (Time) For Time: 21-15-9 Ring Push Ups (from box) Db Push Jerk (Moderate) Kb Swings 88/70#10:00 Time Cap Weightlifting With an empty bar: 3 Shave and Receive 3 High Hang Clean 3 Paused Power […]
10.27.2015
Announcements Thanksgiving Dinner 11/21 at 5pm!! Mark your calendars, we’ll have a food sign-up in the next couple weeks! CrossFit Worthy – CrossFit Warm-up Tabata shoulders – A,T, Y, I E:15x16rds Plank, superman, side plank R, side plank L Weightlifting A): Weighted Chin Ups (8 x 1+; EMOM) Metcon B): Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 […]
