January 1, 1970
Memorial Wod - Cannon For Time - 5 Rounds 200m Run 8 Deadlifts @ 95/65 9 Hang Power Cleans @ “ “ 20 Air Squats *5 Burpees After Each Movement, including run. Dedicated to Cannon Hinnant, 5yrs old, of Wilson NC, who was shot and killed on August 9th, 2020 by his neighbor.
January 1, 1970
Strength - Build To Heavy Power Cleans - 5 x 3 Wod - 15min. AMRAP 10-20-30-etc... DB Thrusters 10 Burpees Over DB *Add 10 Reps to Thrusters Every Set. Finisher - 3 Rounds 20 Sit Ups 20 Russian Twists 20 Flutter Kicks 20 Heel Touches
January 1, 1970
Hero Wod - The Chief 5 x 3min AMRAPs In 19mins AMRAP In 3mins - 3 Power Cleans @ 135/103 6 Push Ups 9 Air Squats *Rest 1min. Repeat for 5 Rounds “The Chief" is a benchmark/tribute WOD created by CrossFit San Diego, and is dedicated to honor and recognize all past and present Chief…
January 1, 1970
Warm Up - 4min AMRAP 10 Jumping Jacks 5 Burpees 10 Jumping Jacks 5 Lunges Per Leg 10 Jumping Jacks 5 Prisoner Jump Squats Strength - 20mins Back Squats - Build to Heavy 3 Reps Wod - 15min. AMRAP 5-10-15-20- etc.. WBS @ 20/14 Cal. Row Pull Ups *Add 5 Reps Each Round
January 1, 1970
Wod - Tri. - 200m - Patriot - iQ - Perimeter 50-40-30-20-10 Mtn. Climbers Wt’d Sit Ups @ 25/15 Directly Into 5-10-15-20-25 R-KBS @ 24/20 Goblet Squats Directly Into ??
January 1, 1970
Give the gift of fitness to a family member or friend this year ! 🏋️♀️ 🏋️ 🏃♀️🏃♂️ Gift certificates are available again for purchase in the office!!
January 1, 1970
*Reminder - Reserve Your Spot For Class Before You Get To Class. Wod - 15min. AMRAP Buy In - Patriot Run Even Ladder - 2-4-6-8-etc.. Push Ups Burpees Prisoner Squats Finisher - Tabata Abs x 4 Rounds Sit Ups Flutter Kicks Hollow Rock Holds Mtn. Climbers Plank Holds
January 1, 1970
Skills - Bent Over Barbell Rows - 5 x 8-12reps SuperSet w/ Push Ups - 5 x 8-10reps Wod - For Time Benchmark Helen 3 Rounds 400m Run 21 Kettlebell Swings @ 24/20 12 Pull Ups