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10,000 SQ FT TRAINING FACILITY

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Latest News

  • 29AUG
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    20162908

    Caution CrossFit – CrossFit Warm-up (No Measure) 21-15-9 Ring Rows Toes 2 Kettlebell A: Pull-ups Pull-Ups 12 Minute EMOM M1 8-10 Pull-Ups M2 6-8 tricep extension (Each arm) B1: Metcon (AMRAP – Rounds and Reps) 8min AMRAP 30 dubs / 60 singles or jumping jacks 18 OH Lunges 2 minute REST B2: Metcon (AMRAP –

  • 26AUG
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    20162608

    Caution CrossFit – CrossFit Warm-up (No Measure) Tabata Air Squats A: Clean and Jerk 12 minute Clean and Jerk 3 Position B: Metcon (Time) 21 Squat Cleans 135/95 21 Ring Dips 400m Run 15 Squat Cleans 15 Ring Dips 400m Run 9 Squat Cleans 9 Ring Dips 400m Run C: Metcon (No Measure) GHD Bench

  • 25AUG
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    20162508

    Caution CrossFit – CrossFit Warm-up (No Measure) Accumulat 1 Minute hollow hold Accumulat 1 Minute arch hold A: Shoulder Press 12 minutes M1 4 strict Press @70% M2 6/6 Bent over Row B: Metcon (Time) 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Deficit strict HSPUSCALED 20-18-16-14-12 Single Ring Ring row Push-Ups C: Front Squat Front Squats 6×6@70% D:

  • 24AUG
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    20162408

    Caution CrossFit – CrossFit Warm-up (No Measure) 30-20-10 Push-Ups Hollow Sit-Ups A: 3 position snatch 12 minutes 3 Position Snatch B: Metcon (Time) 30 KB Swings 30 T2B 400M Run 20 KB Swings 20 T2B 400M Run 10 KB Swings 10 T2B 400M Run C: Deadlift Deadlifts 5×5@70% D: Ghd Back Extention Back Extension 5×20

  • 23AUG
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    20162308

    Caution CrossFit – CrossFit A: Low Bar Back Squats 12 minutes emom Low Bar Back Squats 6×6@70% M1. 6 Back Squats M2. 7/7 Bicep Curls B: Metcon (6 Rounds for reps) 2 Minutes On/Off 9 Burpee Box Jump 24/20 15 Cal Row 21 WallballsScaled Options 7 Burpee Box Jump 24/20 12 Cal Row 18 Wallballs

  • 22AUG
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    20162208

    Caution CrossFit – CrossFit Warm-up (No Measure) 40 Sit-Ups 30 Air Squats 20 push-ups 10 pull ups A: Pull-ups 12 minutes M1. 8-10 pull-ups M2. 6-8 tricep extension B: Metcon (Time) 6 Rounds 6 S2O 115/75 6 Front Squats 6 Thrusters C: Good Mornings 5×4 D: Snatch 3×3@65% 3×22@75%

  • 20AUG
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    20162016

    Caution CrossFit – CrossFit Warm-up 2 rounds 10 one arm bottomless Burpees (r) 15 Squats 10 one arm bottomless Burpees (r) 15 Squats 25 Sit ups A: Metcon (Time) 5 rounds 400m run 40 Burpees While one partner works the other partner holds the bar in the front rack position. 135/85