AnnouncementsThanksgiving Monday Schedule: This Monday, Oct 8th we are open for two-morning classes: 8 am Fitness/ Performance class and 9 am Fitness/Performance. All other classes are cancelled.Eating For Optimal Performance Seminar. This is a FREE Nutrition Seminar on Monday, October 15th at 7:30 PM. Enhance...
AnnouncementsThanksgiving Monday Schedule: This Monday, Oct 8th we are open for two-morning classes: 8 am Fitness/ Performance class and 9 am Fitness/Performance. All other classes are cancelled.Eating For Optimal Performance Seminar. This is a FREE Nutrition Seminar on Monday, October 15th at 7:30 PM. Enhance...
AnnouncementsThanksgiving Monday Schedule: This Monday, Oct 8th we are open for two-morning classes: 8 am Fitness/ Performance class and 9 am Fitness/Performance. All other classes are cancelled.Eating For Optimal Performance Seminar. This is a FREE Nutrition Seminar on Monday, October 15th at 7:30 PM. Enhance...
AnnouncementsThanksgiving Monday Schedule: This Monday, Oct 8th we are open for two-morning classes: 8 am Fitness/ Performance class and 9 am Fitness/Performance. All other classes are cancelled.Eating For Optimal Performance Seminar. This is a FREE Nutrition Seminar on Monday, October 15th at 7:30 PM. Enhance...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk Skill Work - 5-10min PlayB: Metcon (Weight)Squat Clean + FS; 1.5 - build to tough wright for the dayC: Metcon (Time)15 Squat Cleans for time @ 85-90% of BD: Metcon (Time)50/30 Strict Pull ups for...
CrossFit Metric - FitnessView Public WhiteboardCore WorkEMOM for 12 minutes: Station 1: Renegade Row, 14 - 16 Station 2: Side Plank Left, 40 seconds Station 3: Side Plank Right, 40 secondsMetcon (Time)E4MOM for 16 minutes: 4 Burpees 15 Deadlifts 15/12 Cal Erg 4 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)6min @ 85% 8 DL - 225 10 burpees - Rest 3minB: Metcon (AMRAP - Rounds and Reps)6min @ 85% 10 Cal Ski 8 PP - 135 - Rest 3minC: Metcon (AMRAP - Rounds and Reps)6min @ 85% Run 200m 8 HPC...
CrossFit Metric - FitnessView Public WhiteboardConditioning EMOM for 16 minutes: Min 1 and 2: 200 m Run + Max Strict Press Min 3 and 4: 18/16 Cal Row + Max Strict Chin UpsMetcon (AMRAP - Rounds and Reps)AMRAP 7: 20 DB Alt. Lunges 20 Sit Ups...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)In pairs complete: 3 Rounds for time: 1000 m Row 30 Front Squats 115/75 30 BurpeesSplit work equally: 500 m each...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingWeightlifting Snatch Position Drills A: Leg drive drill B: Leg drive + High Pull C: Bar Contact Drill D: Leg Drive from Hang + Bar Contact Drill Squat Snatch E: Build to 1 , 1, 1 Squat Snatch up to 50% D: Snatch High Pulls...