WOD

Refer A Friend

Invite A Friend To Check Us Out!
18
Feb

Love Triangle

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WOD 2 . 19 .20

Love Triangle

6 min amrap

10 alternating hang snatch DB

10 toes to bar

Rest 3 min

6 min AMRAP

10 alternating hang snatch DB

35 DUBS

rest 3 min

6 min AMRAP

10 toes to bar

35 dubs

Post score for each amrap separately .

17
Feb

imPRESSive SWOD

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WOD 2 . 18 . 20

A. 6 x 2 Press – same weight for all sets

B. 5 x 3 Push Press – same weight across all sets

C. 10 min EMOM gymnastics pulling. 1 – 5 reps .

16
Feb

Presidents Day WOD

SCHEDULE : For Presidents Day Only

Class times :

830 am

12 pm

330 pm kids class

515pm ( Coach Nicks last class 🙁

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Retail ( day hats arrive next week ) $32

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” Presidents Day WOD “

2 person teams

5 Rounds for time

400m Run together

30 Burpees to target ( switch every 5 reps )

12 Squat Cleans 185 / 125 ( switch reps as needed )

13
Feb

Fran

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds )

Kids Class 330 pm Tuesday . Thursday ( 8 – 12 year olds )

Bring a friend day Friday and Saturday.

Kindly Leave a review on the website for us … https://crosstownathletics.com/submit-your-review/ – on our website. A yelp or google review is also appreciated.

WOD 2 . 14 . 20

Fran

21 – 15 – 9

Thrusters 95 / 65

Pull ups

12
Feb

Back Squat MAX

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds )

Kids Class 330 pm Tuesday . Thursday ( 8 – 12 year olds )

Bring a friend day Friday and Saturday.

Kindly Leave a review on the website for us … https://crosstownathletics.com/submit-your-review/ – on our website. A yelp or google review is also appreciated.

WOD 2 . 13 . 20

BACK SQUAT

A. 1 – 1 – 1 – 1 – 1- 1 – 1 build to 1 rm

or

3 -3 – 3- 3- 3- 3-3

B. ABS

10 min window

50 – 40 – 30 – 20 – 10 situp

10 m hand stand walk / practice or hand stand holed on wall.

11
Feb

Lactic Acid Trip

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds )

Kids Class 330 pm Tuesday . Thursday ( 8 – 12 year olds )

Bring a friend day Friday and Saturday.

Kindly Leave a review on the website for us … https://crosstownathletics.com/submit-your-review/ – on our website. A yelp or google review is also appreciated.

WOD 2 . 12 . 20

” Lactic Acid Trip “

4 intervals for time

Row 500m

Run 400m

Rest 1 : 1

10
Feb

imPRESSive SWOD

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds )

Kids Class 330 pm Tuesday . Thursday ( 8 – 12 year olds )

Bring a friend day Friday and Saturday.

Kindly Leave a review on the website for us … https://crosstownathletics.com/submit-your-review/ – on our website. A yelp or google review is also appreciated.

WOD 2 . 11 . 20

A. 6 x 2 Press use 70 – 80% 2 RM , Same weight “Across” All sets.

B. 5 x 3 Push Press use 70 – 80 % 2 RM , Across all sets.

C. gymnastics goats emom

On a 10 min clock , perform 1 – 5 reps of a gymnastics pulling exercise or drill.

  • For example :
  • pull ups
  • muscle up drills
  • Butterfly practice
9
Feb

BIG BOY

WOD 2 . 10 . 20

Kids Class 330pm Monday . Wednesday . Friday ( 13 – 16 year olds )

Kids Class 330 pm Tuesday . Thursday ( 8 – 12 year olds )

Bring a friend day Friday and Saturday.

Kindly Leave a review on the website for us … https://crosstownathletics.com/submit-your-review/ – on our website. A yelp or google review is also appreciated.

” Big Boy “

7 rounds for time

7 Deadlifts 275 / 175

7 Box Jumps 30 / 24 inches

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