CrossFit WOD 10.05.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – get enough sleep Most adults need 7-9 hours of sleep each night. But in addition to quantity, quality of sleep matters too! A few things for getting good quality sleep: be physically active, get at least 30 minutes of sunlight at day, reduce mental stress, […]
CrossFit WOD 09.02.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHsquat snatch 10 x 1 WODrow 2000m AWOD100 reps core
CrossFit WOD 06.09.22
STRENGTH8 x squat snatch + OH squat WOD (see 06.07.21)AMRAP in 8 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hang squat snatch, 75/55 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.26.22
WOD30 OH walking lunges, 45/254 rounds5 squat snatch, 95/655 ring dips20 OH walking lunges3 rounds5 squat snatch5 ring dips10 OH walking lunges2 rounds5 squat snatch5 ring dips AWOD2 rounds for max v-ups20 sec side plank20 sec plank20 sec side plank30 sec v-ups30 sec rest
CrossFit WOD 04.13.22
STRENGTHsquat snatch 10 x 1 WOD (see 04.14.21)row 2000m AWODnot for time,20 atomic sit ups
CrossFit WOD 02.15.22
STRENGTH 8 x squat snatch + 2 OH squats WOD AMRAP in 9 minutes 3-6-9 … squat snatch, 95/65 pull ups AWOD 30 Russian twists
CrossFit WOD 01.12.22
STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf raises 25 GHD hip extensions
CrossFit WOD 12.21.21
WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump, 24/20
CrossFit WOD 11.17.21
STRENGTHsquat snatch 10 x 1 WOD (see 03.16.21)20-2 alt 1-arm DB snatch, 45/302-20 walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.03.21
WE ARE RUNNING ALL CLASSES TODAY! AND, BRINGING BACK THE 5 PM CLASS! NO CLASSES SATURDAY, SUNDAY OR MONDAY JOIN US THIS EVENING AT 5 PM FOR HAPPY FRIDAY HAPPY HOUR Bring a side dish to share. Meat and beer provided. Family and friends are welcome! FUN FRIDAY PARTNER WOD (split reps, only one partner […]