01/16/2018

Announcements Driven Orders due next Wednesday January 17th. Order sheet is on the back counter.Free Friday, January 19th.Special Memorial workout for Deputy Daniel McCartney this Saturday the 20th. Workout starts at 7 am. Storm King – CrossFit Warm-up Coaches Choice CrossFit Metcon CF: Fight Gone Bad – Prize Fighter (5 Rounds for reps) Five rounds[…]

01/15/2018

Announcements Driven Orders due next Wednesday January 17th. Order sheet is on the back counter.Free Friday, January 19th.Special Memorial workout for Deputy Daniel McCartney this Saturday the 20th. Workout starts at 7 am. Storm King – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle[…]

01/12/2018

Announcements Driven Orders due next Wednesday January 17th. Order sheet is on the back counter. Storm King – CrossFit Warm-up Dynamic Warm Up (No Measure) Upright Swing Bent Over Swing Straight Leg Swing Bent Leg Swing Side Swing Deep Lunge Jump to Squat Knee, Hip, & Ankle Twist Inch Worm Cobra look to both sides[…]

01/11/2018

Announcements Driven Orders due next Wednesday January 17th. Order sheet is on the back counter. Storm King – CrossFit Warm-up Agility Drills (No Measure) High Knees Butt Kickers Broad Jump Bear Crawl High Knee Skip Backwards Skipping Sideways Skipping turn on go Sprint Go Turn Right Go Turn Left Backward Run Go Turn Right 180[…]

01/06/2018

Storm King – Open Gym Metcon (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155)[…]