1/23/2017

Posted by Coach Brian on January 22, 2017
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Category: CrossFit Daily Workout
A. Push press: 4 x 4 (4-4-4-4 reps)* *Keep loads between 70-80% B. For time: 36 Thrusters, 135/95 lbs 36 Strict pull-ups 11-min cap Fitness -Thrusters: 95/65 lbs -Pull-ups: Ring rows (or coach’s mod)

Free Trial Open House: 9:30 am – 10:30 am!

Posted by Coach Brian on January 21, 2017
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Category: CrossFit Daily Workout
Partner Workout #1 5 General Physical Skills 1. Air squat 2. Push-up 3. Sit-up 4. Lunges 5. Slam ball/medicine ball deadlift How many reps can you do in: 20 secs, 40 secs, & 60 secs? Team Workout #2 In teams of three… Three, 3-minute rounds of… One minute to complete as many reps as possible of: -Wall ball shots -Burpees -Rest Person 1 does as many burpees as they can in one minute, while person

1/20/2017

Posted by Coach Brian on January 19, 2017
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Category: CrossFit Daily Workout
For time: 50-40-30-20-10 reps for time of: Sit-ups Air squats* *Immediately following your LAST air squat, complete the following: 30 Box jumps, 30/24” Fitness Box jumps:: 20/24”

1/19/2017

Posted by Coach Brian on January 18, 2017
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Category: CrossFit Daily Workout
A. Front squat: 3 x 10 (10-10-10)* *Keep loads between 40-60% of 1RM (light to moderate) B. For time: 45 Thrusters, 95/65# 45 Pull-ups Fitness -Thruster: 65/45# -Pull-ups: jumping (or coach’s mod)

1/18/2017

Posted by Coach Brian on January 17, 2017
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Category: CrossFit Daily Workout
A. 20 minutes to establish a 1RM Jerk (push or split) B. 7-minute AMRAP of: 5 Handstand push-ups 5 Toes-to-Bar Fitness -HSPUs: coach’s mod -T2B: knee raises