Tuesday 08.19.19

  **Important Information for This Week** Pending a positive outcome from our town inspections on Thursday, we are planning to move to the new facility at 90 Leonard Dr starting Friday afternoon. The gym will be closed (no regular classes) from Friday after the...

Monday 08.19.19

  **Important Information for This Week** Pending a positive outcome from our town inspections on Thursday, we are planning to move to the new facility at 90 Leonard Dr starting Friday afternoon. The gym will be closed (no regular classes) from Friday after the...

Sunday 08.18.19

  WOD "Russian Roulette" 5 Rounds for Time: 10 Strict Handstand Push-ups 20 Russian Kettlebll Swings (2.0/1.5 pood) 30 AbMat Sit-ups 40 Double Unders * Post time to the whiteboard.  

Saturday 08.17.19

  WOD "Chips Ahoy" For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95#) 800 Meter Run 15 Overhead Squats (135/95#) 400 Meter Run 30 Chest to Bar Pull-Ups Post time to the whiteboard.   Olympic Lifting Class 1. Snatch Grip Push Press...

Friday 08.16.19

  WOD "Hangnail" 16 min AMRAP: 30 Dumbbell Hang Clean and Jerks (50/35#) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165#) * Post rounds and reps completed to the whiteboard.   Accessory Work 1. Gymnastic Focus Work Not For Time:...

Thursday 08.15.19

  WOD "Wreck Trek" 3 Rounds On the 10:00: 200 Meter Run 15 Toes to Bar 200 Meter Weighted Run (30/20# Wallball) 15 Wallballs (30/20#) 200 Meter Run * Post slowest round time to the whiteboard.   Accessory Work 1. Body Armor 3 Supersets: 10 Dumbbell Incline...

Wednesday 08.14.19

  Strength 3-Position Power Clean (high hang/low hang/floor) * 12 minutes to build to a heavy set.   WOD "IHOP" 15 minute AMRAP: 60 Double Unders (90 Single Unders) 30/24 Calorie Row 15 Power Cleans (115/75#) * Post rounds and reps completed to the...

Tuesday 08.13.19

  Strength Bench Press (Heavy 3) * 15 minutes to build to a heavy set of 3 reps.   WOD Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories * Post total reps completed across all 4 stations to the whiteboard.   Accessory Work 1....

Monday 08.12.19

  Inguz Update: Below is a breakdown of the programming for the week Monday: WOD (Squat/Body Armor Accessory) Tuesday: Bench Press + WOD (Handstand Push-up Accessory) Wednesday: Power Clean + WOD (Odd Object Conditioning/Midline Accessory) Thursday: Rope Climb...

Sunday 08.11.19

  WOD "Double Fist" For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 500 Meter Row Dumbbells: (35's/25's) * Post time to the whiteboard....

Links

CrossFit Journal: The Performance-Based Lifestyle Resource

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