Thursday WOD

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We have been pushing hard this week so tomorrow will be a “nice” active recovery… however, it will still be a challenge! Continuing with the theme for this week. Be Prepared for ANYTHING!!!

Luke JacobsmaThursday WOD

Mobility & Stretching – Are you doing them correctly?

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  You hear your CrossFit coach tell the class, “guys, you need to be working on your mobility and flexibility outside of normal class times to ensure you are maximizing your CrossFit potential.”  Or, “lack of mobility is one of the leading precursors to dysfunctional movement and poor mechanics.”  So, you hear this, you bend over touch your toes, push …

Monica JacobsmaMobility & Stretching – Are you doing them correctly?

Member of the Week – Paul H.

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Our member of the week this week is Paul H.  Paul has been with us since we were holding free workouts in the park and has seen amazing results with CrossFit.  I’m not going to lie, when Paul came for his first CrossFit workout, upon completing the workout, I did not think we would ever see Paul again (he said …

Monica JacobsmaMember of the Week – Paul H.

Monday WOD “Be prepared for the Unknown and the Unknowable”

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We feel like changing it up and keeping you on your toes. Part of CrossFit is being ready to handle whatever task is put in front of you. So get your mind right and be ready for ANYTHING. If you need or use any special running shoes, jump ropes or wrist wraps then you should probably have them ALL in your …

Luke JacobsmaMonday WOD “Be prepared for the Unknown and the Unknowable”

TGIF Here is the WOD…

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WARM UP: 10 Wall balls 200m run with Med Ball held overhead 40 Total Walking Lunges w/Med Ball 10 Squat Clean Med Ball Slams WOD: PART A: Complete as many reps as possible in 12 minutes of the following rep scheme: 3 Thrusters 95/65 3 Toes to Bar 6 Thrusters 95/65 6 Toes to Bar 9Thrusters 95/65 9 Toes to Bar 12 …

Luke JacobsmaTGIF Here is the WOD…

Thursday WOD “Are you Ready?”

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WARM UP:   2 rounds of: 5 Inch worms 10 Push ups 15 Back extensions(supermans) WOD: 45 Deadlifts for time (315/225) [6 Minute Cap] REST  3 minutes 6 Minute AMRAP of Double Unders REST 3 minutes 30 Deficit (45# and 25# plate on each side )HSPU’s for Time[6 min Cap] REST 3 Minutes 1 Mile Run

Luke JacobsmaThursday WOD “Are you Ready?”

Wednesday WOD

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WARM UP: Run 400m 10 Burpee broad jumps 40ft Duck Walk STRENGTH:(20 Minutes) Work with a partner of similar strength, and work up to your  1RM Squat Clean. 3-3-2-2-1-1 -1 WOD: 20 Minute AMRAP 3 HSPU’s 5 Burpee Box Jumps (30/24) 7 KB Swings (2/1.5) 9 Abmat sit ups

Luke JacobsmaWednesday WOD

Member of the Week – Mark C.

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Meet Mark. Mark is our member of the week because of his constant dedication and work ethic.  He pushes through to the very end of each workout and doesn’t let lack of range of motion or chronic injuries hold him back. Even though he has to scale some of the movements and weight because of prior knee problems, Mark works …

Monica JacobsmaMember of the Week – Mark C.

Tuesday WOD

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WARM UP: 12-8-4 Wall Balls Push Press with bar Bent over row with bar BUY IN: Row 1K 4 rounds of: –       21 Pull-ups –       14 Front Rack Lunges (135/95) –       7 Push Jerks (135/95) BUY OUT: Row 1K SKILL WORK: With any time remaining, work with a partner on freestanding …

Luke JacobsmaTuesday WOD