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FUN & FITNESS

whatiscrossfit

What is Crossfit?

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more

whattoexpect

What to expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more

howtogetstarted

How to get started?

It doesn’t matter what your current fitness level is – our First Time session is for everyone. Read more

WOD 18-09-20

WOD

20 min AMRAP

3 Pullups Rx+ 4 Comp 5 or 3 Mu’s
5 Power Cleans Rx+ 6 Comp 7
7 Knees to Elbows Rx+ 8 Comp 9
(Rx 40/30kg Rx+ 50/35 Comp 60/40kg)

Home WOD

5x 3 min AMRAP (1 min rest between rounds)

3 Dips (or pushups)
6 Jumping Airsquats
9 V-ups (or Situps)

Warm-up 4-5 easy rounds of the workout. Start round 1 of your warmup slow, speed up as you go to get close to workout speed in your last warmup rounds.

Set your timer; 3.2.1..GO!!

#NoCompromise

By |September 18th, 2020|Blog, WOD|

WOD 17-09-20

WOD

TABATA MADNESS

1: L-sit Hold
2: Russian KB Swings
3: Handstand Hold Comp HSPU’s
4: Burpees
5: Cal Bike/Ski

Home WOD

35min AMRAP

5 Bulgarian Split Squats L&R w. KB
10 KB Cossack Squats
20 Russian Twists
40 Double Unders (or High knees)

Warm-up/build-up for 15 minutes:

1 min Rope Jumps or High Knees
5 Split Squats L&R (start without weight)
5-10 Cossack Squats (Alt)
10 Russian Twists

Set your timer; 3.2.1..GO!!

#NoCompromise

By |September 17th, 2020|Blog, WOD|