Tuesday 01.16.18

Coach Brandon with Jason Khalipa WOD: 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30 jumping lunges AMRAP 10 Meter Shuttles rest 4 minutes HeathFIT – BOOTCAMP Class 9:15am  Warm Up: Row 500m 2 rounds: 30 Sit ups 20 Back Exten. 10 Spiderman 5 Goblet Squats Then… Row 500M Workout: 5 RFT 250 row 10 DB squat…

Monday 01.15.18

Member | Lane Olympic Lifting Clinic – THIS Sunday, Jan. 21st * Member – sign up sheet located at the retail desk (11 spots available) * Non members – contact us to reserve your spot. $20 fee. (11 spots available) WOD:  Hang Squat Snatch Heavy Single “High Heels”  AMRAP 9: 10 Hang Squat Snatches (75/55)…

Saturday 01.13.18

Member | Rich Olympic Lifting Clinic – Sunday, Jan. 21st * Member – sign up sheet located at the retail desk * non members – contact us to reserve your spot. $20 fee.   8:00am strength and skill class strength: Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1…

Friday 01.12.18

Member | Valerie WOD: Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Row HeathFIT – BOOTCAMP Class 9:15am  Warm Up: EMOM x10 Odd: Bike 30sec 55 RPM’s/ 30sec 60 RPMs Even: REST Workout: “Cindy” AMRAP 20 5 Banded pull-ups or ring rows 10 G2OH 25#plate 15 air squats

Thursday 01.11.18

Member | Billy WOD:  “Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (30/20) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (30/20) 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans (30/20) 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans (30/20) 20 Double Unders…

Wednesday 01.10.18

Member | Matt WOD:  3-Position Power Snatch Build to a Heavy Complex “Power Wheels”  AMRAP 3: 15/12 Calorie Row 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie Row 4 Power Snatches (135/95) HeathFit – BOOTCAMP Class 9:15am  Workout:  20 cal bike buy…

Tuesday 01.09.18

Member | Stephen | Davin WOD: “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders 22min Time Cap HeathFIT – BOOTCAMP Class 9:15am  Warm…

Monday 01.08.18

Member | Charles WOD: AMRAP 15: 5 Hand release Push Ups 10 Reverse Lunges (each leg) 15 Sit-Ups HeathFIT – BOOTCAMP Class 9:15am  Warm Up: 3 Rounds 400m run 6 Spiderman 6 Air Squats 6 HRPU Workout:  3 RFT 8 plank rows 10 DB Thrusters 20 ab mat sit-ups  Rest 3 min  3 RFT 20 Double…

Saturday 01.06.18

Member| Wayne 8:00am Strength and Skill Class: Strength: 3-Position Power Snatch (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75% Skill: 5×5 Handstand push ups 9:30am Class:  “Any Minute” Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 –…

Friday 01.05.18

Crossfit Kids! WOD: AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) HeathFIT – BOOTCAMP Class 9:15am warm up: 4 Rounds  250m Row 10 banded good mornings 10 hand release push ups 10 Spider-Man workout: 5 rounds  200 meter run 20 Jumping air squats Rest 2min between rounds