Mon: partner warm up (or 16.3 make up*) then WB, KBS and row finisher Tue: 0:00-9:59 of DL and TTB then 10:00-20:00 of Power Clean and Thrusters Wed: Handstand work then HPC, Box Jumps, HSPU Thu: Athlete’s Choice Fri: CF Games Open Workout 16.4 Sat: Actual class with a regular wod. Workout to be announced Saturday Sun: CF Games Open...Read More
Mon: OHS (or 16.2 make up) then row, HPS, Box Jumps, and birthday burpees for Jeff! Tue: speed DLU then WB, HSPU Wed: Team wod of KBS, AMSU, Rope Climbs or MU or Pullups Thu: Athlete’s Choice Fri: CF Games Open Workout 16.3 Sat: Actual class with a regular wod. Workout to be announced Saturday Sun: CF Games...Read More
Mon: Power Clean and KBS Tue: DU then row, PP, Box J Wed: Find heavy cluster then DL, Thruster, TTB Thu: Open Gym Fri: CF Games Open Workout 16.2 Sat: Actual class with a regular wod. Workout to be announced Saturday Sun: CF Games Open Workout 16.2 retest The first monthly Family Wod will be...Read More
Mon: FGB Tue: Arianna Birthday Wod exclusively with C&J and Snatches Wed: Partner wod (equal work) or Ring Muscle Ups (Mod: CTB), Front sq, HSPU, Ball Slams Thu: Open Gym Fri: CF Games Open Workout 16.1 Sat: Open Gym Sun: CF Games Open Workout 16.1 retest We have CrossFit Kids (6-8yo) classes on Saturdays at 930a and the first monthly Family Wod...Read More
Mon: BTN Split Jerk then OHS, SDLHP Tue: Max effort then MBC, Pullups Wed: Max Height Hurdle then WB, Box Jump, Power Cleans Thu: Open Gym Fri: Back Sq @ 75% then Bear Complex, TTB, Burpees Sat: HEAVY DL, DU, L-sit Sun: Run, Push, Pull We have CrossFit Kids (6-8yo) classes on Saturdays at 930a and the first monthly Family Wod will...Read More
Mon: Heavy TGU then DB Snatch, KBS Tue: Pause DL then Ball Slams, DL, Row Wed: Tempo Front Sq then Thruster ladder Thu: Open Gym Fri: Tommy 40th Birthday Wod with Rope Climbs, Box Jumps, Pushups, BMU and AMSU Sat: Handstand walk skill work then PP, TTB, DU Sun: Partner IGYG wod (Bring a friend for free!). Yes to Open Gym....Read More
Many of you often ask how to breathe during a wod or how to engage the core before attempting heavy lifts. Lauren Beasley Shanaphy can expertly show you skills and practices on exactly how to do it and will get you engaging your core in the most medically correct fashion that will result in immediate PRs. [gdlr_button href=”https://goo.gl/forms/TspSWscHgn” target=”_blank”]Register Here[/gdlr_button] It is...Read More
Mon: Strict Press then run, box jump, pushups, pullups, KBS no time cap and garhammer finisher Tue: Clean+Thruster = Cluster complex then wallballs, ring dips, HSWU Wed: DL at 50% then atomic situps Thu: Rowing, Airdyne, Ball Slam Fri: Box Jumps, TTB (mandatory off day for those in the competition) Sat: Closed! Come support your fellow box mates in Kennilworth!...Read More
