WOD

Crossfit Saturday

AnnouncementsHoliday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!CrossFit 1Force - CrossfitBack Squat (5)A.1 BS @ 23x1 tempo 3 x 5 reps @ 65-75% A.2 Heavy Farmers Hold 3 x 30-45 secs @ tough weightMetcon (AMRAP - Rounds and Reps)Partner Workout 10 min amrap 40...

read more

Crossfit Friday

AnnouncementsHoliday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!CrossFit 1Force - CrossfitTurkish Get Up (1)Push Jerk (3)A. PJ clusters 1.1.1 x 4 sets rest 15 secs betw singles and then rest 2 mins B. TGU work for 8 mins (alternate arms every rep)Metcon...

read more

Crossfit Thursday

AnnouncementsHoliday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!CrossFit 1Force - CrossfitHang Clean (1 + 1 + 1)A. Tall Clean 3 reps on the min for 4 mins (light) B. Hang PC + FS + Hang Clean up to a heavy set in 12 minsMetcon (3 Rounds for reps)4 min amrap x...

read more

Crossfit Wednesday

AnnouncementsHoliday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!CrossFit 1Force - Crossfit1-Arm DB Bench Press (4-6 reps per side)A.1 1-arm DB Bench Press @ 4xx1 tempo 4 x 4-6 reps per side A.2 Seated Hand over Hand Sled Pulls 4 x 60 ft (use bags, d-balls,...

read more

Crossfit Tuesday

AnnouncementsHoliday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!CrossFit 1Force - CrossfitMetcon (No Measure)16 EMOM Min 1- DB Chest Supported Rows @ 5-8 reps @ 31x1 tempo Min 2- Weighted Plank Hold x 20-40 secs Min 3- DB Skull Crushers x 6-8 reps @ 4xx1 tempo...

read more

Metcon Monday

AnnouncementsHoliday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!CrossFit 1Force - CrossfitMetcon (4 Rounds for time)4 rds 20 Thrusters (75/55) 20/16 Cals on Row or AB 20 KB Swings (53/35) 20 Weighted Abmat Situps @ tough weight *Switch up the order of...

read more

Programming isn’t anything

It’s everything.