Blog

May 21, 2018

5/22/2018

W.U. 5 Min Individual Group W.U. Explain workout W.O.D 5 x 3 Min AMRAP’s of 25 x Du’s 10 x Burpees 5 x HSPU Strength:  Strict Pullps 5 sets of 3 at a challenging band, BW or extra weight Core:  Tabata, Bicycles
May 19, 2018

5/21/2018

W.U 5 Min Individual Group W.U.  Hamstring and Glute activation Strength:  Back Squat (Final week of Progression) 80% x 5 85% x 3 90% x 2 100% x 1 102% x 1 ?? 105% x 1 ?? W.O.D 2 x 400M Sprints    
May 19, 2018

“MURPH”

Hey Everyone,   Be sure to sign up on the whiteboard to participate in “MURPH” a traditional CrossFit Memorial Day workout done in honor of LT. Michael Murphy Navy Seal. The Workout to complete is 1 Mile Run 100 x Pullups 200 x Pushups 300 x Squats 1 Mile Run **Will be lots of scaling options to choose from.
May 17, 2018

5/18/2018

W.U. 5 Min Individual Group W.U. Workout explanation and Warm up movements W.O.D w/Partner complete the following (In an order) 100 x Calories on Assault Bike 100 x Thrusters @ 75/55 100 x Plate Burpees 45/35 100 x OH Squats 75/55 100 x steps OH Lunges 45/35 *Each person is responsible for half the work
May 16, 2018

5/17/2018

W.U. 5 Min Individual Group W.U. Work explanation Strength:  Back Squat 1-1-1 @ 100% or more Aux Strength:  5 Rounds or 25 Mins 5 x Chin Ups 7 x Dip Presses 9 x Hollow Pushups 12 x Alternating Pistols (Use a hard but doable variation) W.O.D  Complete AFAP 50 x DU’s 50 x HSPU 50 x Alternating DB Clean and Jerks 50/35   https://www.youtube.com/watch?v=vh0Tj7G4k0c
May 16, 2018

5/16/2018

W.u. 5 Min Individual Group W.U. Prep and Work on Clean W.O.D 10 Min AMRAP of 3 x Bar Muscle Ups 3 x Power Cleans 185/125 Rest 3 min 1000M Row AFAP Rest 3 Min 800M Run AFAP
May 14, 2018

April 2018 In House Competition

In April there was an in-house competition @ CrossFit Affinity between the morning and evening classes.  Thanks to everyone who participated.