WOD: 10-8-6-4-2 Front Squats Burpee over bar Accessory work: 3 sets of 10 each Romanian deadlifts Monster walks Internal/external rotation Plank - 1 minute
2017 05 07
Warmup pizza game hungry hippos Partner WOD: 10 rounds for time: 1 partner- Dumpster run 1 partner- max reps sit-ups / max reps kettlebell swings For the first 5 rounds, one partner will run about 100 meters while the other partner does as many sit-ups as possible. For the…
2017 05 06
WOD muscle up progressions today we are going to just focus on the muscle up - we will start from the very beginning and work our way up into some strength work in the dip and pull-up
2017 05 05
Tabata Tabata Row for Calories rest 5 min Tabata wallballs Tabata is 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds (4 minutes). Score is the total number of reps performed.
2017 05 03
WOD Run 550 meters 30 pull-ups 50 abmat sit-ups 30 push press Run 550 meters Today is our first chipper in the new box! Make sure to pace yourself , breathe, and focus on form! Most importantly enjoy your workout! We are here to have fun and improve…
2017 05 02
May Athlete of the Month- Gary
CrossFit 2024 wants to congratulate our featured athlete for the month of May. Over the past year Gary has consistently shown up, rain or shine, and has stayed committed each day towards reaching his personal goals. He always has a joyful spirit, great attitude and is an encouragement to anyone…
2017 05 02
Skill: Squat practice WOD: 3 Rounds for Time: 25 Air Squats 50 Double Unders/150 Singles Core Work: 4 sets of: 1 minute plank 30 second rest 30 second hollow body hold 30 second rest 45 second side plank (each side) 30 second rest
2017 05 01
This exercise will improve your life greatly!
What is it? Regardless of what type of workout program you are involved in (or if you exercise at all), there is one specific movement that we all need to learn and work on regularly. This exercise will make you leaner, stronger, and more stable in the core. It is…
2017 04 30
SKILL: Deadlift Technique practice WOD: 1 RM Deadlift Day Deadlift 5-4-3-2-1 (reps) Today we work up to a 1 rep max deadlift. Make sure to keep your technique and form as the number one priority today. We will start with a couple warmup sets then hop into our heavier…
2017 04 30
The problem "I want to get in better shape, I just don't like the gym and refuse to spend hours indoors working out". I have heard this many times throughout my decade as a trainer and it irks me every time I hear it. It's not the fact that someone…
2017 04 26