• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WODs

  • Wednesday 6-6-12

    By Jen | In WOD | on June 5, 2012

    Back Squats 3 x 5 @ approximately 65-75% of 1 rep max Conditioning WOD AMRAP 10 min 10 Goblet squats 10 Box jumps  

    CONTINUE READING
  • Tuesday 6-5-12

    By Jen | In WOD | on June 4, 2012

    Push Jerk 3 x 3 Conditioning WOD 3 Rounds 8 Push jerks 10 Chest to bar pull ups

    CONTINUE READING
  • Monday 6-4-2012

    By Tim | In WOD | on June 3, 2012

    7×1 Three position snatch (low to high) Work with a weight that allows you to use good form. Then: 3×3 Snatch pulls. As heavy as possible.(Snatch pull video) Conditioning WOD: 6 min. AMRAP 5 Snatch Balances (95/65) 5 Burpees      

    CONTINUE READING
  • Thursday 5-31-12

    By Jen | In WOD | on May 30, 2012

    AMRAP 4 min Deadlift x 7 Sit up x  14 REST 3 min AMRAP 4 min Kettlebell x 8 Double unders x 16 It’s obvious by now that we do double unders and we do them A LOT.  At least once a week.  Quite honestly, it’s the only way to get better at such a […]

    CONTINUE READING
  • Wednesday 5-30-12

    By Jen | In WOD | on May 29, 2012

    5 Rounds 250m Row 15 Push press 95/65 10 Ways To Be a Better CrossFitter Schedule update for Thursday 5/31 and Friday 6/1 7:30PM class cancelled Thursday 5/31 6AM & 7AM classes cancelled Friday 6/1 We apologize for any inconvenience! 

    CONTINUE READING
  • Tuesday 5-29-12

    By Jen | In WOD | on May 28, 2012

    CLEAN SKILL WORK DAY All athletes will work through clean skill sequences. (Mid-thigh/pocket, shrug drop) Ultimately athletes with 3+ months experience will work up to a heavy single on a full squat clean. Those with little experience will gradually load the barbell and become familiar with the movement. Use this time wisely and listen to […]

    CONTINUE READING
  • Monday 5-28-12

    By Jen | In WOD | on May 27, 2012

    HAPPY MEMORIAL DAY! Memorial Day Murph 1 mile run to start 100 Pull ups 200 Push ups 300 Air Squats 1 mile run to finish *Partition the pull ups, push ups and air squats as needed.  If you have body armor or a 20# vest, wear it. WOD will begin at 9AM sharp.  Gym will […]

    CONTINUE READING
  • Friday 5-25-12

    By Jen | In WOD | on May 25, 2012

    MAKE UP A MISSED WOD Memorial Day Weekend Schedule Saturday – Classes run as normal Sunday – Core*Mobility with Kara @ 11AM Monday – 1 Group class at 9AM –  ALL other classes cancelled. Please join us Monday for Memorial Day Murph. “In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was […]

    CONTINUE READING
  • Thursday 5-24-12

    By Jen | In WOD | on May 23, 2012

    4 Rounds 15 Kettlebell swings 35 Double unders 15 Burpees

    CONTINUE READING
  • Wednesday 5-23-12

    By Jen | In WOD | on May 22, 2012

    SNATCH PRACTICE! 7 x 2 Hang Power Snatch – Less than 3 months experience Hang Squat Snatch – Greater than 6 months experience Conditioning WOD 4 x 2 minute rowing sprints for total distance 1 minute recovery between  sprints The video below is a perfect example of the speed and explosiveness needed to snatch successfully! […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.