W.O.D

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The Wod's this week will be the first of Crossfit Rise Again.

Coach Alan

With a partner complete:

While one partner runs 200 M the other works.

100 Hang pwr Cleans 135/95

80 Burpees

60 DB snatches 50/35

40 Push press 135/95

60 DB smatches 50/35

80 Burpees

100 Hang pwr cleans 135/95

45 min time cap

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What a group of hard working athletes.

Coach Alan

2:00 Wall Hollow hold
2:00 Wall Ball and Wall Sit

2:00 Sally up reverse crunches

Front Squat
65%×6, 70%×5, 75%×4, 80%×3, 85%×2
15 rep ohs hp

3 Rounds:(1:00 at each station)
Wallballs (20/16#)
Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories

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YTW's are a great way to warm and mobilize reluctant shoulders. 2 rounds of 10, 10 and 10 will get you better prepared to move.

Coach Alan

Handstand Hold or 1:00 per arm 2:00 total
3x14 Dumbell Rows (heavy)

2:00 weighted sit ups

Power Snatch (touch & go) + Over Head Squats + Snatch Balance: 5 × (1+1+1) HP to establish a max

AMRAP in 15 min @ 135/95# of:
4 Back Squats
3 Behind the Neck Thrusters
2 Snatch Balances
1 Over Head Squat

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Overhead positions can be advanced in all sorts of ways

Coach Alan

3x14 Box Pistols or Pistols
3x14 Ring Dips

2:00 Russian Triangles

Back Squat
65%×6, 70%×5, 75%×4, 80%×3, 85%×2
20 rep hp

3 Rounds:
400 Meter Run
21 Burpees

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Growing good hamstrings is creative and often odd.

Coach Alan

3x1:00 Double Unders
2:00 Wall Ball and Wall Sit

2:00 weighted sit ups

back squats
55%×7, 60%×6, 65%×5, 70%×4, 75%x3
20 rep hp

4 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200m Run

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Watching the clock like a hawk during a 2:00 wall ball wall sit. Oh, the pain.

Coach

Movment Quality - Running

4x(50 M + 50 M)
foreward leaning form jog + forward leaning bunny hop
Emphasis on proper form not speed

Core

2:00 Shoulders elevated Hip thrusts 135/85#

Strength

Power Cleans (touch & go) + Front Squats + Push Jerk: 5 × (1+1+1) HP to establish a max

Conditioning

AMRAP for 15 min @ 125/95# of:
5 Romanian Dead Lifts
4 Hang Power Cleans
3 Behind the Neck Push Jerks

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Channeling our inner bunny by doing bunny hops! A great way to warm up and a great way to feel how full your bladder is! Or is that just me? Hmmm...

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The look says it all. They are getting work done, setting goals and making gains.

Coach Alan

Movement Quality

4x10 Box shrimp squats
2:00 Wall hollow Hold

Core

2:00 Med Ball hamstring curls (1:00 Left/ 1:00 Right)

Strength

Power Snatch (touch & go) + Over Head Squats + Snatch Balance: 5 × (1+1+1) HP to establish a max

Conditioning

21-18-15-12-9-6-3
Wall Balls @ 20/16#
Strict Press @ 85/65#

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Monday5:30AM - 9:00PM
Tuesday5:30AM - 9:00PM
Wednesday5:30AM - 9:00PM
Thursday5:30AM - 9:00PM
Friday5:30AM - 9:00PM
Saturday8:00AM - 11:00AM
SundayCLOSED
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