Class Schedule
Calibrated CrossFit Logo
Sign Up Now

11/19/14 Wednesday

Performance A. 
Three sets, not for time, of: Scapular Wall Slides x 6-8 reps @ 3030 Quadruped Extension-Rotation x 10 each Side-Lying Windmill x 10 each   A. Find a tough 1rep on Bench Press B. Build to a tough…

9/18/14 Thursday

Performance A. Bench Press; 5 reps x 5 sets *Rest 2 minutes between sets and use that time to work mobility and prepare for part B.   B. 
Four rounds for time of: 10 Ring Dips 20 Toes to Bar…

8/26/14 Tuesday

Performance A1. Bench Press; 4-6 reps x 3 sets, 
rest 60sec A2. Single Arm Dumbbell Row @ 10×0; 15-20 reps x 3 sets, rest 60-90sec   B. 
Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm…

8/19/14 Tuesday

Performance A. Take 15min and build to  tough 5 reps on the bench B. 10 rounds for time, of: 4 Box Jumps (30/24″”) 6 Russian KBS (Heavy) 8 Hand Release Push-Ups   Competition wod will be posted at gym

4/15/14 Tuesday

Performance A. Bench Press: Build to a 1RM over the course of 6 sets, rest 2-3min b/w sets B. Dips; 4 x AMRAP (-1), 90sec rest b/w sets B. 
For time: 2k Row   Competition Wod will be posted at…

1/3/14 Friday

Performance A. Bench Press; 6 sets, 
rest 3 minutes between sets *Use this rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions Set 1 – 50% of possible…