by Madeline Volk | Dec 3, 2019 | WODs
UPDATE: no 530a, 7a or 830a on Dec. 3. Marked 655a. All AM classes cancelled. No Youth Programs when school is cancelled. Harpoon @ Home published with warm up and notes in SugarWOD.
by Madeline Volk | Dec 1, 2019 | Harpoon at Home, WODs
Our first big snow storm of the season is on its way, and just on the cusp of our Thanksgiving Holiday. We’re likely biting at the bit to get back into our family routines but Mother Nature has other ideas for us. The gym will be closed for the am classes on...
by Madeline Volk | Nov 14, 2019 | WODs
Warm-up: Dynamic + Coach-led hamstring stretches + low-back work WOD: Heavy Day! We don’t do these very often but every once in a while, we are going to do a lifting ONLY day. Each lift should take about 20 minutes to complete from set up to finish. Take your...
by Madeline Volk | Jun 27, 2019 | CrossFit Kids, Youth Program
Our Pre-Teens group is off and running for our summer program. In Day Two, we tackled a partner workout, focusing on teamwork, resting recovery and mental acuity. Their workout for the day was a play on the adult WOD: 10 Rounds FT: 7 Cal Row 5 Hanging Knee Raises 7...
by Madeline Volk | May 25, 2019 | WODs
Warm-up: Coach’s Choice For Time: 21/15 Calorie Assault Bike, 5 Sandbag Cleans Rest 1:00 18/13 Calorie Assault Bike, 5 Sandbag Cleans Rest 1:00 15/11 Calorie Assault Bike, 5 Sandbag Cleans Rest 1:00 12/9 Calorie Assault Bike, 5 Sandbag Cleans *Sub with Row Cals...
