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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
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Last week’s Locker WOD winner: Josh!


Alternative Athletics: Amateur FGB

7/31/2021

0 Comments

 
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Warm Up
3 Rounds
10 Pushups
10 Ski Jumper


WOD
​Amateur Fight Gone Bad
1 minute Ring Dips
1 minute Ladder Two in Two out - Lateral
1 minute Bench Press @ 55%
1 minute Rest

Cool Down
​foam roller chest stretch
​
barbell calf roll

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
2 Rounds
200 Meter Run
25 Air Squats
25 Sit Ups



​
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CrossFit Hero: DT

7/30/2021

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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Warm Up
Burgener warm up - clean+Jerk​

WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang Power Clean, 9 reps
155 pound Push Jerk, 6 reps

Men: 7:45 Brandon H.
Women:  14:21 Stacie G.

Compare to 12/9/18


Cool Down
Low Back 4 Stretches
upper back and trap stretches


Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
21-15-9
Goblet Squats
GHD Sit Ups
Kettle Bell Swings


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Alternative Athletics: Death by

7/29/2021

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Warm Up
3 Rounds
7 Pushups
7 Toes-to-Bar


WOD
Death by 
2x Floor Wiper @ 65% Bench Press

Cool Down
10 minute stretches Hamstrings and Hip flexors
​Yoga - Cobra Position
​

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
2 Rounds

500 Meter Row
10 Turkish Get Ups

​
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Alternative Athletics: Alpine

7/28/2021

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Warm Up
​5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

WOD
Alpine
6 Rounds
90 seconds Max Prowler Push @ 1/2 Back Squat
​10ft = 1 point
3 Minute Rest

Cool Down
10 minute Glute Hip stretch

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
1000 Meter Row
30 GHD Sit Ups
30 Back Extensions
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Alternative Athletics: Evelyn

7/27/2021

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Warm Up
3 Rounds
10 banded Overhead Squat
7 
​PVC Pass Through
7 shoulder press front and back


WOD
Evelyn
8 Rounds
20 Second Max Overhead Squat @ 95#
10 Second Rest
20 Seconds Max Situps
10 Seconds Rest
20 Seconds Max Handstand Pushup
10 Seconds Rest
20 Seconds Max Pullups
10 Seconds Rest

Men's: 262 Griff
Women's: 252 Liz (didn't rotate)

compare to 6/22/20


Cool Down
banded shoulder stretch
​
foam roller chest stretch


Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
Row 5K


​
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0 Comments

Last Week Locker WOD 14.3

7/26/2021

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0 Comments

Alternative Athletics: Descend / Ascend

7/26/2021

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Warm Up
​Burgener warm up - Snatch

WOD
Descend / Ascend
10 - 1
Snatch @ 55%
2 - 20 
GHD Hip Extension
​

Cool Down
upper back and trap stretches
​Low Back 4 Stretches
​

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​
Row 1000 Meters
30 GHD Sit Ups
30 GHD Raise




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Alternative Athletics: Riley

7/25/2021

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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
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Warm Up
3 Rounds
250 Row
10 Pushups

WOD
Riley
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

35:49m Kevin

36:56w Tara

Compare to 7/12/19

Cool Down
​pigeon pose
barbell calf roll

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
10 Minutes
10 Kettle Bell Swings
10 Box Steps


0 Comments

Weekly Update 7/25 - 31

7/25/2021

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7/25
Riley
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
compare to 7/12/19

7/26
Descend / Ascend
10 - 1
Snatch @ 55%
2 - 20 
GHD Hip Extension

7/27
Evelyn
8 Rounds
20 Second Max Overhead Squat @ 95#
10 Second Rest
20 Seconds Max Situps
10 Seconds Rest
20 Seconds Max Handstand Pushup
10 Seconds Rest
20 Seconds Max Pullups
10 Seconds Rest

compare to 6/22/20


7/28
Alpine
6 Rounds
90 seconds Max Prowler Push @ 1/2 Back Squat
3 Minute Rest 

7/29
Death by 
2x Floor Wiper @ 65% Bench Press

7/30
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang Power Clean, 9 reps
155 pound Push Jerk, 6 reps

compare 12/9/18


7/31
Amateur Fight Gone Bad
1 minute Ring Dips
1 minute Ladder Two in Two out - Lateral
1 minute Bench Press @ 55%
1 minute Rest
0 Comments

Alternative Athletics: 20 Minutes

7/24/2021

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Warm Up
3 Rounds
10 ​Russian Twist
10 ​Air Squats

WOD
20 Min AMRAP
20 Wall Balls
20 Land Mines Twist
200 ft Sled Drag @ 1/2 Back Squat
​
Cool Down
​10 minute stretches Hamstrings and Hip flexors

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
​

3 Rounds
10 Wall Balls
5 Burpees 
200 Meter Run
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0 Comments
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