Saturday – 9/19/20

AMRAP 25 (after each round completed, add 10 more reps to everything)
10 Double Unders
10 Goblet Squats
10 KB Swings
10 KB snatches (10/10)
Then
20 DU
20 GB SQTS
20 KB SWNGS
20 KB Snatches
Then
30…etc.

Friday – 9/18/20

A. For Time:
21-15-9
Cal Row
Box Jumps
Push Ups
Air squats

Rest

B. 21-15-9
Push presses (45/65)
Supermans

Thursday – 9/17/20

The CrossFit Games kick off this weekend! Check out the site for more info.

A. Clean & Jerk Work

B. AMRAP 10:
10 Power Cleans
20 Jumping Jacks
10 Push Jerks
20 Double Unders

Wednesday – 9/16/20

3-6-9-12-15-18-21
Double Unders
Butterfly Sit-Ups
Thrusters (empty bar)
Box Jumps

Tuesday – 9/15/20

As of now we plan to open tomorrow. Fingers crossed!

A. Snatch work focus: Overhead squat

B. 5 rounds For Time:
15 High-hang Power Snatch
10 Push-Ups
5 Med ball cleans

Monday – 9/14/20

Air just won’t cooperate. We will he closed Monday. Stay tuned for updates.

Saturday – 9/12/20

Today (Sat) we will do a Zoom ROMWOD (range of motion stretching WOD). Log in to Zoom with meeting id: 87077377488 at 8:30am. We will be doing 39-minute ROMWOD routine.

You’ll want a thick mat or carpet, and optional yoga block or foam roller as possible props for certain poses.

See you on the Zoom!

Friday – 9/11/20

6am class canceled due to the ash. Stay tuned for an update on afternoon classes.

Thursday – 9/10/20

A. Box Jump Work
B. For Time: 20:00 Time Cap
1-2-3-4-5-6-7-8.. etc of
Box Jump
Overhead Squats (95/65)

Wednesday – 9/9/20

Sorry everyone, we are canceling classes again for the rest of the day, for obvious reasons.

8 EMOM
5 Goblet squats
5 KB swings

2 min rest

8 EMOM
10 KB Back Squats
5 KB Good Mornings

2 min rest

16 E2MOM
10 KB Overhead Lunges
5 Hand Release Push-ups

Tuesday – 9/8/20

UPDATE: Unfortunately we need to cancel the rest of today’s classes due to the bad air quality and falling ash. Stay safe!

A: Overhead Squat Work

B: 15 Squat Snatches for Time

C: 8 min AMRAP
10 Alt DB Snatch 5/5
10 Russian Twists 5/5
10 Windmills 5/5

Monday – 9/7/20

For Monday we will have two classes only, at 9 & 10am. Click here to grab your spot.

300m run
30 kb swings
30 lunges 15/15
30 dead bugs
30 push ups
200m run
20 kb swings
20 lunges
20 dead bugs
20 push ups
100m run
20 burpees
100m run
20 kb swings
20 lunges
20 dead bugs
20 push ups
200m run
30 kb swings
30 lunges
30 dead bugs
30 push ups
300m run

Saturday – 9/5/20

3 Rounds for Time of:
150 Mountain Climbers
20 Downward Dog Push-ups
30 DB Snatches (15 each side)
40 DB Front Squats
50 Double Unders

Friday – 9/4/20

A: Find 1-Rep Max Rep Sumo Deadlift

B: For Time
20 Box Jumps (20/24)
20 Russian Twists
20 DB Push Presses
20 Pike Raises
200m Run

Thursday – 9/3/20

A: Find 1RM Push Press

B: Every Minute on the Minute of:
7 DB Bent Rows
7 DB Thrusters

Wednesday – 9/2/20

A: 4 min AMRAP of:
50 Double Unders
15 Downward Dog Push-ups
15 (each side) DB Lunges
Rest 1 Minute

B: 4 min AMRAP of:
30 Double Unders
25 Downward Dog Push-ups
25 (each side) DB Lunges

C: 2 Rounds of 30 seconds each:
Left Side Plank
Right Side Plank
Front Plank
Heel Touches
Reverse Crunches
Flutter Kicks

Tuesday – 9/1/20

A: Max Clean

B: 15 min AMRAP of:
15 KB Swings
15 Push-ups
15 Dead bugs
500M Row

Monday – 8/31/20

For Time:
200m Overhead Plate Carry
30 DB Renegade Rows
40 DB Hang Clean and Jerks
50 Pke Rases
40 DB Hang Clean and Jerks
30 DB Renegade Rows
200m Overhead Plate Carry