Happy Friday the 13th! Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: 3 Rounds for Time 13 Push-Ups 13 Sit-Ups 13 Box Jumps (20 in) 13 Kettlebell Swings (53/35) 13 Push Presses (45 lb) 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Knees-to-Elbows 13 Pull-Ups 13 Dips 13 […]

Who would be up for a BBQ August 18th or 19th?? Keep it open if you can, we’ll have a xfit party! Warm Up: Warmy+ 5×3, 70% of your 3RM weight C&J + 25 jumping jacks. Xfit WOD: 5 Rounds for Time 21 Deadlifts (65/45 lb) 15 Cleans (85/65 lb) 9 Push Presses (105/85 lb) […]

Warm up: Warmy+ Power Clean + Squat Clean Build to a Moderate Complex Xfit WOD: On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans (95/65) 3 Squat Cleans (95/65) In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Within the workout, […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Wall sits Suicide Xfit WOD: 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Pull up work; 5×10

Happy 4th of July!  YMCA opens at 7am, we’ll start warming up shortly thereafter. Warmy+ Grab a partner a wall ball and complete the following; While standing back to back, twist and pass wall ball from right to left 10 times (each side) per partner. P1 holds plank while P2 holds bottom squat position, 30 […]