“Strong people are harder to kill than weak people, and more useful in general.”
– Mark Rippetoe
Coach Alex’s Challenge
All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance. Higher skill movements require dedicated time and practice in order to achieve mastery. Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.
Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.
Sign Up Now!
Thursday, December 24 (Christmas Eve) – Limited Hours (12 Days of Christmas WOD)
Both locations:8am – Burn9am – CrossFit10:30am – Burn11:30am – CrossFit1:00pm – CrossFit
Friday, December 25 (Christmas Day) – CLOSED
Thursday, December 31 (New Year’s Eve) – Limited Hours
West Location – Last Class 6:45 pm Burn
Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)
9 am – Burn9:45 am – CrossFit11 am – Burn11:45 am – CrossFit12:45 pm – CrossFit
Crossfit – The Lower, The Better
You’ll be reaching for the lowest score on the whiteboard today as we crush rower calories, dumbbell up-downs and wall-balls. Your score will be your highest round minus your lowest round. The “spread” will be your score. Our goal is consistent efforts across all five sets of our workout.
3 Sets for Max Reps
1:00 Max Cal Row
1:00 Max Box/Bench Dips
1:00 Max KB Sumo DL High Pull
1:00 Max Sit-Ups
-Rest 1:00 between Sets-
Crossfit – Snatch, Burpee, Bike
We open up today’s training session with a strength piece of power snatches. Our emphasis in the strength component will be the receiving position of the snatch. Our conditioning workout will consist of hang power snatches, lateral burpees, and a sprint of your choice. Our goal is power output in today’s workout, so rest will be incorporated into each interval.
AMRAP x 5 MINS
10 Right Arm DB Thrusters
8 Burpees over DB
10 Left Arm DB Thrusters
AMRAP x 4 MINS
8 Right Arm Thrusters
6 Burpees over DB
8 Left Arm DB Thrusters
AMRAP x 3 MINS
6 Right Arm DB Thrusters
4 Burpees over DB
6 Left Arm DB Thrusters
Crossfit – CFK Strength Day + Max Effort 1k
We’ll be doing CFK style strength day with a focus on quality. We have 20 minutes to work our way through front squats from the ground, strict-pullups, farmer’s carries, and toes-to-barbell. If you’ve never tried a 1k row it’s a great day to log a score in Wodify! Our best advice for this one is to close your eyes and hang on for dear life.
AMRAP x 16 MINS
20 Russian Kettlebell Swings
20/15 Cal Row
50m Double KB Front Rack Carry
1:00 Plank Hold
Crossfit – 12 Days Of COVID Christmas
We’re still doing our annual 12 days of Christmas WOD as scheduled. However, this year we will be making sure there are a few more precautions in place in order to keep us all safe and healthy for the holidays. Our thirty five minute workout is a steady pace grinder that has a little bit of everything!
We’ll also have a BURN 12 Days of Christmas WOD to ring in the holiday! Class will be on a 45 minute timeline to accommodate a longer workout, so come ring in the holiday with this fan favorite!
Friday – CLOSED
Crossfit/ Level 2 – NCFit Benchmark “Kettlebell Rock”
We’ve got four rounds of handstand push-ups, kettlebell goblet squats, and pull-ups planned for both level 2 and Crossfit. Level 2 will take the first portion of class to build to a 1 rep max squat clean prior to the conditioning.