Author: Sarah Rossini

Winter Update 2020

As we roll into the winter months we have some exciting changes happening at the gym.  Please read through this and reach out to Sarah with any questions or concerns. Class schedule: Starting immediately we will be adding a Wednesday 515am class to the regular rotation of classes.  Beginning November 1st we will be adding

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Why a no-rep isn’t a bad thing!

WHY A NO REP IS NOT A BAD THING By: Sarah Rossini Take a moment and reflect on why you decided to join a crossfit gym; on why you keep walking through the doors every day; and what this means to you. When I ask people this often times there are trends in the answers,

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6.1.19

ANNOUNCEMENTS THIS IS OUR LAST WOD POST ON THE WEBSITE! Starting Sunday evening, the Triib app will be the only location of our daily WOD posts at 7PM! Now you can pre-check in for classes and check the WOD in the same place. Click here if you need help downloading or setting up the Triib

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5.31.19

ANNOUNCEMENTS Starting Sunday evening, the Triib app will be the only location of our daily WOD posts at 7PM! Now you can pre-check in for classes and check the WOD in the same place. Click here if you need help downloading or setting up the Triib app. Don’t worry – member pictures will still be

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5.30.10

WARMUP: 3 Rounds :30 4 Way Dead Bugs :30 Plank :30 Plank with reach :30L/:30R Captain Morgans STRENGTH/SKILL: Week 8/8 Linear Progression Back Squat 3×5 (Add 5 lbs total) WOD: All Levels AMRAP 15: 15 Suppine Ring Rows 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups

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5.29.19

WARMUP: Coaches Chioce STRENGTH/SKILL: Week 8/8 Linear Progression Bench Press 3×5 (add 2.5lbs TOTAL) WOD: Performance AMRAP 18: 60 Double Unders 45 Air Squats 30/21 Calorie Bike 15 Push Jerks (135/95) Functional AMRAP 18: 90 Single Unders 45 Air Squats 30/21 Calorie Bike 15 Push Jerks (95/65) *Sub 40/30 Cal row or 600m Run for

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5.28.19

WARMUP: 3 Rounds: :25 Ipsilateral Dead Bugs 3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach 20 Hip Bridge 5 Wall Squats w/ 3 Sec Hold 5R/5L Rotary Med Ball Toss (rotary med ball toss demo: second exericise in this video https://www.bing.com/videos/search?q=exercises+with+rotation&view=detail&mid=03A37E368549B302EEB703A37E368549B302EEB7&FORM=VIRE) WOD: 5 Rounds AMRAP 4 400m Run Max Cal Row Rest 4

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5.27.19

MEMORIAL DAY MURPH! BE SURE TO SIGN UP FOR A HEAT. ONLY CLASSES TODAY 8 AND 930AM. WOD: “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run **RX is completed in a 20lb vest.**

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5.25.19

WARMUP: Coaches Choice WOD: Teams of 3: AMRAP 25: 120/90 Calorie Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 30 Strict Pull Ups *Sub 2400m run for bike if needed

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