Saturday 11/2/2019 WOD for both 8:30 & 9:30 classes: Partner workout. Teams of 2. You go, I go style. (You rest while your partner works) AMRAP 10min 50 Wall Balls 20/14# 50 Russian KB swings 53/35 No Rest b/t AMRAP’s AMRAP 10min 50/40 Cal Row 50 Push Ups No Rest…
Thursday 10/31/19 Recovery WOD Today, Open 20.4 Tomorrow! ATHLETE GOAL – The goal for athletes is to use the Skill Session as an opportunity to practice and get a step closer to their goals. The volume should stay under control, for the Muscle-ups athletes should perform no more than 1 attempt every :30…
Wednesday 10/30/19 ATHLETE GOAL – For the Cleans, scaling the weight is crucial for today’s workout. We want athletes to focus on “Squat” Cleans they should pick a weight that does not compromise their form and that is doable for at least sets of 3+. For the Strict Pull-ups, athletes should be able…
Tuesday 10/29/19 To our members, from your Coaches Corey: 10 years ago, 1/1/2010, I opened up an empty racquetball court inside the baseman of the JCC for the first-ever MICF WOD. It did not take long for people to start coming by to see what the heck was going on,…
Monday 10/28/19 ATHLETE GOAL – We are working on getting more comfortable with higher volume DU with a high heart rate! Our Skill work will allow us to practice some new drills for Double Unders or even Triple Unders if you’re looking for a new challenge! STIMULUS High volume Double Unders today…
Saturday 10/26/19 MI Fit WOD PARTNER WORKOUT IN TEAMS OF 2... 4 Rounds 30 Cal Bike 25 Synchro movement 30 Cal Row 25 "Synchro" Sit-ups - *For the bike, athletes share the work as needed ...P1 works while P2 rests. For the "Synchro" movements, both athletes work at the same time and must complete 25-25…
Friday 10/25/19 CrossFit Open WOD 20.3 We have a Re-test WOD from 2018, 18.4! So lets see some HUGE PRs!!! See the live video and workout HERE WOD Standard video HERE Print your own scorecard (please) HERE Open WOD 20.3 RETEST WOD from 18.4 "Diane" 21-15-9 reps of: Deadlifts 225/155#…
Thursday 10/24/19 ATHLETE GOAL – For those who are signed up for the Open, the goal is quality movement at a sustainable pace! For those who are not registered they can treat today’s workout as a recovery workout or they can hit it hard by increasing the pace and intensity. STIMULUS - Longer recovery…
Wednesday 10/23/19 ATHLETE GOAL – Practice a new and challenging progression in the Skill Work today for Single Leg Squats and Wall Walks! Today’s longer skill EMOM allows for more focus to be put on developing these skills in a controlled environment. In the Workout, the challenge will be how long you…