FRIDAY NIGHT LIGHTS – TOMORROW MARCH 23, 2018

18.5 heats start at 6 pm.  We’ll be grilling up carne asada and citrus-spice chicken.  BYO beverage and some street taco fixins and/or a side dish to share.  Lets cap off the 2018 open season ANIMAS style….

 

WOD

LIFT: 5×9 Rack Pull

WOD:  21-15-9

CTB pull ups

Row for calories

Post WOD Mobility: Happy Baby, 2 min; Upward dog, 1 min, Quadruped wrist flexor stretch, 1 min; Rig lat. stretch, 1 min; Rig hamstring stretch, 1-2 min each; Wide knee child’s pose, 2 min.

 

WOD 11/22/17

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Reminder 5:45 and 7 pm classes are cancelled. Gym closes at 5:30 pm today! 

WOD: THANKSGIVING BUFFET for time:

Five rounds of:

5 pull-ups

10 push-ups

15 air squats

Four rounds of: 

8 HSPU

15 KB swings (53/35 lbs)

Three rounds of: 

15 box jumps (24/20″)

15 knee to elbow

Two rounds of: 

20 wall balls (20/14 lbs)

30 sit-ups

One round of: 

50 burpees

 

Post WOD Mobility: Athletes choice

 

WOD 11/16/17

Do you want to get started for FREE? Save yourself $80 and beat the New Year’s rush! We are offering one more Free All-in-One Essentials class on Saturday 12/02/17 at 8 am. This class is required for all new members without previous CrossFit experience. Message us now to reserve a spot or to try out a free trial class first.

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WOD: 5 rounds for time of:

Walking lunges around the rig

10 jumping squats

Sprint 100m

400m jog

 

Post WOD Mobility:  Glute smash on roller, 3-4 min each side, then, seated glute stretch and or/cow face pose, 2 min

WOD 11/14/17

Active recovery day: *Not for time, for movement quality, pose running only, breathe through nose:
400m jog
30 pull ups
400m jog
30 push ups
400m jog
30 air squats
400m jog
30 strict toes to bar

Mobility: Barbell Achilles/Ball calf smash, then, gastroc. stretch, 1 minute each and rig Achilles Stretch, 2 minutes each

 

WOD 11/12/17

Thank you to all who serve and have served, we are grateful beyond measure. We’d like to remind all veterans of our everyday 20% discount (for all military, veteran, fire, and police) on all unlimited monthly memberships and punch cards. And if you are a newly joining member we are happy to take an additional 10% off your first month.

Strict Press 5 x 10

then,

3 rounds of: 3 min AMRAP:

20 total grasshoppers
10 Sumo DL High pull (75/55 lbs)
100m sprint
1 minute rest

Mobility: Seated butterfly, 1 minute
Frog stretch, 2 minutes
Pigeon, 3 minutes each