by | Jun 30, 2019 | W.O.D.
Announcements4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM Please reserve time slot in advance. Thank you CrossFit 201 – CrossFitView Public WhiteboardWarm-up1:00 Pigeon Pose Each side 2:00 Frog Stretch Into… AMRAP x 6 MINUTES :30 Bike... 
by | Jun 30, 2019 | Success Stories
Lisa may have lost weight and inches off her body, but she has gained so much confidence in the process. Through CrossFit and nutrition coaching, she has created healthy habits with exercise and food. Rather than seeing food as the enemy, like so many women do, we see... by | Jun 29, 2019 | W.O.D.
CrossFit 201 – CrossFitView Public WhiteboardWarm-up2-3 person teams: 8×100 meter “Easy” Relay Races… then… AMRAP x 8 Minutes 2, 4, 6, 8… Up/Down Broad Jumps Glute Bridges Step UpsMetconMetcon (Time)FOR TIME 50 Burpees*... by | Jun 28, 2019 | W.O.D.
CrossFit 201 – CrossFitView Public WhiteboardWarm-up400 meters run CHIPPER WARM-UP (10 Minute Time-Cap) 20 Up-Downs 20 Medicine Ball Front Squats 20 V-Ups / Tuck-Ups 20 Medicine Ball Push Press 20 Mountain Climbers (each side) 20 Medicine Ball... by | Jun 27, 2019 | W.O.D.
CrossFit 201 – CrossFitView Public WhiteboardWarm-upAMRAP x 7 MINUTES 5 Sumo Stance Inchworms 10 Alt. Step-ups 10 Empty BB Single Leg RDL’s 10 Alt. Cossack Squats 10 BB Good Mornings 5/5 Runner’s Lunge with a TwistSTRENGTH5x5 (30X1) Sumo Deadlift @Moderate-Heavy... 
