07/16/2019

By |2019-07-15T16:30:38-05:00July 15th, 2019|Workouts|

AnnouncementsJoin us for team training on Thursday night at 7:30 PM!CrossFit On Track - CrossFitView Public WhiteboardGymnasticsPull-up skill practice! Basic: Ring row - using hips [...]

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07/15/2019

By |2019-07-15T16:30:36-05:00July 14th, 2019|Workouts|

AnnouncementsJoin us for team training on Thursday night at 7:30 PM!CrossFit On Track - CrossFitView Public WhiteboardWeightlifting3x3 @: Power Clean (3x3 @ 80% 1 RM)MetconMetcon [...]

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07/12/2019

By |2019-07-15T14:07:07-05:00July 11th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardSquat Clean (3 x 3 @ 80-90% of 1RM)Do as singles, but keep your rest very short. You should [...]

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07/11/2019

By |2019-07-15T14:07:07-05:00July 10th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)9 min AMRAP 25' Handstand Walk +1 Muscle UpEach round of this warm-up should be more challenging [...]

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07/10/2019

By |2019-07-15T14:07:07-05:00July 9th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)Hip Mobility/Athletic Warm Up - Hip Flossing - Foam Rolling - 27 Squats then... - Multi-directional Jumping [...]

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07/09/2019

By |2019-07-15T14:07:07-05:00July 8th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)Skill Warm-Up 4 Rounds 5/5 Single Arm DB Snatch - increase weight each round + 2 Rounds [...]

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07/08/2019

By |2019-07-07T19:50:19-05:00July 7th, 2019|Workouts|

CrossFit On Track - CrossFitStart moving at the very beginning of class and warm up as you go in 30 second intervals with a running [...]

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07/06/2019

By |2019-07-15T14:07:08-05:00July 5th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardMetcon (Time)For Time Partner WOD 21-15-9 Synchro Deadlift - 225/155 Synchro C2BMetcon (Time)For Time A/B switch A/B 30 Cal [...]

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07/05/2019

By |2019-07-15T14:07:08-05:00July 4th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardBack Squat (8-8-6-6-4, starting at 75% and building)Metcon (AMRAP - Rounds and Reps)12 min AMRAP 25' HS Walk 18 [...]

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07/04/2019

By |2019-07-15T14:07:08-05:00July 3rd, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)10 Rounds for Time (Cap = 15 min) 10->1 Power Snatch 6 Bar-Facing Burpees - each [...]

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