Monthly Archives: Apr 2019

Monday, April 22nd

YOUR PROGRAM FOR SPRING This week, you get a preview of what’s to come in the next 12 weeks. Coach Travis has put together another video explaining the focus of this cycle and a few specific workouts to look forward to. Check it out! Some...

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CrossFit WOD, April 20, 2019

Saturday, April 20th 2019 Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

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Friday, April 19th

Train. Perform. Recover. With a proper workout program you’ll have the information and coaching to apply these workouts to what will get you the BEST results. Different days, different skills, and overall different types and feelings of workouts...

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CrossFit WOD, April 18, 2019

Thursday, April 18th Metcon Metcon 5 rounds: 10 Front rack lunge steps 35/20 15 cal row 20 hollow rocks Metcon (AMRAP – Reps) 18 min AMRAP: 10 DB step ups (left hand and left leg 10 bent over row (left) 5 strict T2B 10 DB step ups (right)...

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Wednesday, April 17th

Happy Birthday Natalie! A) “Danny”20 minute AMRAP30 Box Jumps 24/2020 Push Press 115/7530 Pull-Ups This is our first Hero WOD of spring. Pick a weight/scaling you can do for at least 10 reps of each movement–you’ll have to break this one up early...

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CrossFit WOD, April 17, 2019

April 17th Brief Happy Birthday Natalie! Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009...

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Tuesday, April 16th

A) 10 rounds:Max effort bike in 10-15 seconds2 Back Squats at 70-80% 1RMrest 60 seconds between rounds Score = heaviest squat Training day. Can you squat when you’re tired? Work up to about 70% in the warm up, then grab a machine and go. For “max...

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Monday, April 15th

LVL1 A) Three sets of:Pause Bench Press x 8 reps Rest 45 secondsSingle-Arm DB Row x 6-8 reps each armRest 45 secondsV-Ups x 10-15 repsRest 45 seconds LVL2 A) 3 sets of: Paused Bench Press x 5 reps 2 second pause at the bottom. Build over the sets...

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