Announcements

  • Please remember to not park in front of our Duck Pin neighbors, they are opening soon and have asked us to not park in front of their doors. 
  • Come Support your friends competing at The Stronger Together Series Volume 2 this Saturday at ASL CrossFit from 8-12ish. 
    • Ben and Brian 
    • Spencer and Gus 
    • Richard and Caleb
    • Jessi and Jamie
  • This is the home stretch of Bring You Friend to workout weeks! They get 2 free weeks of membership from their start date until the end of the month.
  • Sunday classes are live! 9:30am every Sunday.

CrossFit Strength - snatch complex

Every 1:30

CrossFit Strength 2 - Clean Complex

Every 1:30

CrossFit Metcon - 1/22/2019 - CrossFit Metcon

3 Rounds AQAP:
21/15 Calories Bike/Row or 400m Run
21 Hang Power Cleans 95/65 Rx
21 Pull-Up Rx

Tone Strength - 1/22/2019 - Tone Strength

Every 1:30 X 7 Sets:
10 D-Ball Bear Hug Lunges +
10 Banded Pull Throughs
Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice.
Then…
Every 1:30 X 7 Sets:
10 Dumbbell Sumo Stance Romanian Deadlifts +
10-15 Abmat Sit-Ups
Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading.

Tone Fit - 1/22/2019 - Tone Fit

10 Minute AMRAP:
21/15 Calories Bike/Row  or 400m Run
21 Kettlebell Hang High-Pulls 53/35
21 Ring Rows