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Regular Hours! See you as early as 530AM CrossTown WOD 1 . 15 . 18   A. Work up to a heavy split jerk ( 12 min ) B. CrossFit Open 14.4 AMRAP 14 Row 60 calories 50 Toes to bar 40 Wall Balls 30 Power cleans 135 / 95 20 Ring Muscle ups ( […]

We now have an in-house Chiropractic Doctor and Sports specific Physical therapist at CrossTown. My pleasure to introduce Kyle Knox to CrossTown. I have been getting treated by Kyle for a couple years now. He has a full practice in Westlake, but is setting up a satellite site at CrossTown in the back room –

” Rapid Fire ” 21 – 18 – 15 – 12 – 9 – 6 – 3 KBS 70 / 53 Burpee Box Jump Overs 24 / 20 CAP 17 min

WOD 1 . 10 . 18 A. Squat Snatch work up to heavy single EMOM 10 min x 1 Rep B. ” Shaken not Stirred ” AMRAP 12 1 Squat Snatch 155 / 105 3 Clean and Jerk 155 / 105 30 Double Unders

  WOD 1 . 9 . 18 “Safe Travels” On the 5 minute for 5 rounds Row 500m 20 push ups ( hand release ) 100m farmer carry 50/35 DB or KB Score total time each round.

One week in the books for 2018, if you already ditched your 2018 resolutions – who cares. start over. One day at a time. if you failed the first week, fine , get over it and start over. Lets go ! WOD 1 . 8 . 18 A. Work up to a heavy PUSH PRESS

    WOD 1 . 5 . 18 ” Fist Fight ” AMRAP 16 2 bar muscle ups ( scale with 4 pull ups and 4 dips ) 4 thrusters 135 / 85 8 box jumps 24 / 20

WOD 1 . 4 . 18 Courtesy of the CrossFit journal , written by BY HILARY ACHAUER May 5th, 2017 Myth 1: Urine Color Is an Accurate Measure of Hydration The idea that you should strive for clear urine is mistaken, Fowkes Godek said. “Urine color is a delayed response, (and) when you are exercising, sweating

WOD 1 . 3 . 18 Pre WOD rituals are important. Everyone’s bodies warms up a little different. For me, I need to voodoo floss my quads, and hamstrings before I tackle most workouts. Some need to do push ups for their shoulders. Others just need to hit the bike for 10 minutes. The point

With all the resolutions for the New Year, the most important thing to remember is there are NO SHORTCUTS to success. Fitness, success, Health, Gainz, Goals , diets , and results. They all require hard work. There are no shortcuts. There are hundreds if not thousands of diet templates, exercise programs, programming guides, gyms, trainers