Workout Of The Day

  • The Grinch

    STEENGTH:

    Strict Weighted Pull Ups

    5 x 5

    Add weight as able

    Alternate with :30 Hollow Body or Superman Hold 

    CONDITIONING:

    10 Min Time Cap...

    30 Snatches (75/45)

    30 Snatches (135/75)

    30 Snatches (165/100)

    AMRAP Snatch (210/120)

    MOBILITY:

    1 Min Puppy Pose

    1 Min Forward Fold

    :30 Figure Four On Post

  • It’s Cake

    No Yoga this Sunday. Our instructor is out of town!

    STRENGTH:

    EMOM for 10 Min

    2 Deadlifts

    CONDITIONING:

    “12.4”

    12 Min AMRAP

    150 Wallballs (20/14) women 9 ft target

    90 Double Unders

    30 Muscle Ups (30 Chest to Bar Pull Ups)

    CORE/MOBILITY:

    1 Min Couch Stretch

    :30 Bowler Stretch

    50 Hollow Rocks 

  • Adios

    STRENGTH:

    Bent Over Barbell Row

    Barbell Curl

    4 x 6 of each

    CONDITIONING:

    18 Min AMRAP with a partner

    15 Box Jumps (24/20)

    12 Push Press (115/75)

    9 Toes to Bar

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Straddle Stretch 


  • The Punisher

    It’s Ladies Night! Meet at BJ’s for dinner at 6PM. Bad Moms Christmas at Quail Springs at 7:20PM! Come enjoy some girl time!

    STRENGTH:

    Floor Press

    5 x 5

    CONDITIONING:

    “15.4”

    8 Min AMRAP

    3 HSPU, 3 Power Cleans (185/125)

    6 HSPU, 3 Power Cleans

    9 HSPU, 3 Power Cleans 

    12 HSPU, 6 Power Cleans

    15 HSPU, 6 Power Cleans

    18 HSPU, 6 Power Cleans

    21 HSPU, 9 Power Cleans

    Continue pattern until time runs out.

    CORE/MOBILITY:

    :30 Thread the Needle

    1 Min Child’s Pose

    100 Flutter Kicks 

  • Tornado Hunter

    Power Lifting meet has been moved to Saturday, December 16th!

    STRENGTH:

    Front Squat

    4 x 8

    CONDITIONING:

    For Time

    60 Bar Facing Burpees

    30 Overhead Squats (120/90)

    10 Muscle Ups (10 Chest to Bar Pull Ups and 10 Dips)

    CORE/MOBILITY:

    10 Partner Glute Ham Raise

    1 Min Downward Dog

    10 Partner Glute Ham Raise

    1 Min Lying Side Twist

  • No More Carbs

    Olympic Lifting at 9:30AM

    CONDITIONING:

    For Time...

    100M Row, 10 Clean and Jerks (135/85)

    200M Row, 9 Clean and Jerks (145/95)

    300M Row, 8 Clean and Jets (155/105)

    400M Row, 7 Clean and Jerks (165/115)

    500M Row, 6 Clean and Jerks (175/125)

    600M Row, 5 Clean and Jerks (185/135)

    700M Row, 4 Clean and Jerks (195/145)

    800M Row, 3 Clean and Jerks (205/155)

    900M Row, 2 Clean and Jerks (215/165)

    1000M Row, 1 Clean and Jerk (225/175)

  • The Day After

    One class today at 11AM! Stop by and see what we have in store for you!

  • Happy Thanksgiving

    We are closed today! 

    One class tomorrow at 11AM!

  • Man on the Moon

    No classes Thursday!

    STRENGTH:

    Back Squat

    3 x 5

    40%, 50%, 60%

    CONDITIONING:

    With a Partner

    Three Rounds for Time...

    15 Double Arm Russian KB Swings (44/26)

    20 Alt Pistols (Jumping Split Lunge)

    10 Burpees

    Partner Front Rack Hold (135/95)

    Partner 1 performs round while partner 2 holds front rack, then partner 2 completes one round while partner 1 holds front rack. Each partner completes 3 Rounds.

    CORE/MOBILITY:

    50 Hollow Rocks

    1 Min Lying Side Twist

    1 Min Downward Dog

  • Starboard

    We will be closed Thursday, November 23rd for Thanksgiving. One class on Friday, November 24th at 11AM.

    STRENGTH:

    Bench Press

    3 x 5

    40%, 50%, 60%

    CONDITIONING:

    21-15-9

    DB Hang Squat Clean (40/25)

    Handstand Push Ups

    300M Row

    CORE/MOBILITY:

    50 Ab Mat Sit Ups

    :30 Thread the Needle

    1 Min Downward Dog

  • Nesquik

    STRENGTH:

    Deadlift

    3 x 5

    40%, 50%, 60%

    It’s Deload week. Enjoy!

    CONDITIONING:

    AMRAP in 12 Min 

    10 Shoulder to Overhead (135/95)

    30 Double Unders

    3 Bar Muscle Ups (6 Chest to Bar + 6 Push Ups)

    CORE/MOBILITY:

    1 Min Forward Fold

    1 Min Puppy Pose

    100 Russian Twists

  • Coffland

    CONDITIONING:

    6 Min Hang From Bar

    Every time you drop...

    800M Run 

    30 Push Ups

    U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

    Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

    Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

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