fitness

Try it out!

Come try out CrossFit! UPDATED CLASS SCHEDULE Monday – Friday 5:30am Monday/Wednesday 5:30pm Tuesday/Thursday 4:30pm Monday/Wednesday/Friday 9:30am  12:00pm Dynamic Movement Prep Group Warm Up Ham drill Leg swims Banded shoulder warm up 50 n 50 ghd Strength/Skill Hang snatch + full snatch 2-2-2-2. 70-75% “Sasquatch” 18-15-12-9 Squat Snatch  (115/75) Toe 2 bar Hand release push …

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“Arm Pump”

Part of the hour you spend with us includes Dynamic Warmup. This is inch warms. This helps you stretch our hamstrings and warm up at the same time. Dynamic warm up  Group warm up 50 kip swings for quality/practice Skill  Handstand holds 4x 1 min Handstand walks with a spotter Sprinter drills  Then Wod For …

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Check it out!

Make sure and stop by for a FREE workout! Monday – Friday 5:30am & 5:30pm MWF 9:30am & 12:00pm Dynamic warm up  Group warm up  Skill Clean and jerk technique 5-7 minutes Wod  “Broke down” 5 rounds for time of  Rx weight is Men 165 Women 105 Scale as needed 12 power cleans 9   …

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“Swinger”

    Dynamic warm up Group warm up 50 heavy Russians. 50 frog legs Deadlift protocol 85% 3 sets of 3 half range deadlifts Immediately followed by 5 box jumps 85-95% of Max. “Swinger” 4 rounds for time 500 meter Row 21 kb swings 1.5/1.0 MAD MOBI Press ups Pigeon Knee on the wall Hamstring …

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Randy

Dynamic warm up  Group warm up Skill  Pull up variations Kipping (work kip swings and hollow rocks) Butterfly C2b 50 pull ups for time. Strength Build to a max clean in 10 minutes Then “Randy” For time. 75 power snatches 75/55. MAD MOBI  Shoulder bully Corner stretch Keg stretch Press ups

Free Workouts!

Come try a workout on us! All first workouts are FREE! Current Schedule Monday – Friday 5:30am & 5:30pm Monday/Wednesday/Friday 9:30am & 12:00pm Everyone who signs up between now and April 30th, receives our Founding Community Rates. These are guaranteed for the life of your membership with us! You will also receive a CrossFit 2222 …

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“Mattnasty”

Equipment is showing up every day! Dynamic warm up  Group warm up 50 heavy Russians. 50 frog legs SKILL 3 position snatch  (2 second pause in the catch position) Hip Hang (above the knee) Floor. 3-3-3-3-3 “MATTNASTY” Amrap in 10 minutes. 7 strict hspu 10 pistols alternating 10 burpees to a plate MAD MOBI  Press …

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Fear of Failure

  The Fear of Failure by Coach Nikki Hall Isbell As of today, a majority of the CrossFit community is waist deep in the suspense of a grueling physical fitness competition. Many of us are clawing out the eyes of these workouts, kicking and screaming, just to scrape ourselves off the gym floor with a …

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So much for crossed fingers…..

Well, the building is done, the floors are in and we are waiting on paperwork and inspections. We’ve gone from FINGERS CROSSED to Fingers and Toes Crossed that this will be finished soon so we can start putting in equipment and open our doors.