Workout of the Day

GoFit 5/18/17

Dumbbell Strength Complex Metcon (Weight) 4 Rounds 10 Floor or Bench Crush Press 10 Bent Over Row 10 Reverse Lunge Right Leg 10 Reverse Lunge Left Leg *No rest between movements. *60s rest after each round   CONDITIONING Metcon (Calories)… Read more »

WOD 5/18/17

Core Training 3 Rounds For Quality 15 Sit-ups 20 Superman Arches 30 Flutter Kicks   Benchmark “Lynne” – Do core Training before Five rounds for max reps of: Bench Press, 1x bodyweight Pull-ups   “CrossFit Total” – Do core Training… Read more »

GoFit 5/17/17

600m Run 20 Dumbbell Squat Cleans 20 Push Ups 15 Dumbbell Squat Cleans 15 Push Ups 10 Dumbbell Squat Cleans 10 Push Ups 5 Dumbbell Squat Cleans 5 Push Ups 600m Run

WOD 5/16/17

Barbell Clean (Mid-thigh) 1×4 @ 60% 1×4 @ 65% 3×4 @ 70% Conditioning AMRAP 3: 12/9 Cal Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 12/9 Cal Bike 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 12/9 Cal Bike… Read more »

GoFit 5/15/17

8 Minute EMOM 1st Minute – 20 Plate Ground to Overhead 2nd Minute – Recovery Row Directly into 8 Minute EMOM 1st Minute – 20 Box Jumps or Step Ups 2nd Minute – Recovery Row

WOD 5/13/17

* Free nutrition talk at 9am. There is still a 9a and 10a class. GoFit is at 8:30a Midline 5 Rounds, NOT for time: 15 TTB 15 Deadlifts (185/135) Conditioning For time; 30 Burpee Muscle-ups/100 Burpee pull Ups