Wednesday 111219

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Run 100m 5 Inch Worms 5 Spiderman lunges with rotation 5m Duck Walk Class The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Aerobic… Read More

Tuesday 101219

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 100m jog 10 Hollow Rocks 100m Bike 10s Planche Hold Class Metcon (Time) 2 Rounds for time: Run 800m 3 minute Plank Run 600m 2 minute Handstand Hold Run 400m 1 minute… Read More

Rookies 101219

CrossFit CrossAxed – CrossFit Rookies Warm-up Warm-up (No Measure) 3 rounds Row 200m 5m Duck Walk 10 Dislocates 10 Oh Squats Class Pull-ups Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 500-m row
 50… Read More

Monday 091219

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Scap Retractions 5 Ring Rows 10 Overhead Squats 5 Pistols to Box Class Metcon (No Measure) Tempo Pull-ups 5 Sets of 3-5 Reps Metcon (AMRAP – Rounds) AMRAP 20mins 500m Row… Read More

Rookies 091219

CrossFit CrossAxed – CrossFit Rookies Warm-up Warm-up (No Measure) 3 rounds 100m Run 5 Inch Worms Class Metcon (Time) “2 Rounds for time: Run 800m 3 minute plank (accumulated) Run 600m 2 minute Handstand (accumulated) hold Run 400m 1 minute Sand Bag… Read More

Saturday 071219

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 400m Jog -then- 5 Sets: 5 Muscle Cleans 5 Muscle Snatches 5 Overhead Squats 5 Max Height Standing Jumps Class Metcon (Time) – At 0:00 1 Rep Max Snatch – At 15:00 1 Rep… Read More

Friday 061219

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20s Sprint on Any Machine 5 Single Arm Dumbbell Deadlifts 5 Strict Dumbbell Press (Deadlifts straight into press before alternating) Class Metcon (10 Rounds for time) “Open and Shut” 10 Rounds Ski… Read More

Thursday 051219

Announcements Christmas Party Deadline is Thursday 1930. $40 at reception asap CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 35 Skips 20m High Knees 5 Muscle Clean and Press Class Metcon (Time) 3 Rounds 1000m Run 10 Power Cleans 85kg/60kg… Read More

Rookies 051219

Announcements Christmas Party Deadline is Thursday 1930. $40 at reception asap CrossFit CrossAxed – CrossFit Rookies Class Metcon (No Measure) Skill Handstand Push Up skill work. Goal is to define area of weakness for HSPU so it can be added to training… Read More

Wednesday 041219

Announcements Christmas Party Deadline is Thursday 1930. $40 at reception asap CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Sets: 10 Scap Retractions 8 Kip Swings 6 Calories 4 Step-ups (each leg) Class Metcon (AMRAP – Rounds) AMRAP 17mins 12/10 Cal… Read More