UPCOMING EVENTS

 

There will be Yoga/Mobility taught by Coach Kacik during the month of April on a limited schedule. Check the website or calendar for details!

 

We want you! Please click above if you would like to attend our next On-Ramp Camp. The Cost is $200 and includes a one month Unlimited Membership once On Ramp is completed. Gearing up for mountain biking?Crossfit is a great way to keep you in shape all year long!


Sign up online for a 1 time drop in class $15 or a 10 punch pass for $70.  Please sign up to ensure there is space available, classes fill quickly!

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  Contact tim@crossfitthinair.com for more information. 

 

 

 

 

 

 

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Coach Kacik will be teaching mobility this Thursday at 7:30am for those interested in being more flexible!

Saturday
Apr182015

Saturday, April 18, 2015

Warm up: 3 rds
Run 1 pond
10 Wall balls

Strength: 5x3 Push jerks

85% 1rm Push press
On the 2 min

Wod: 3 rds
100 Double Unders
20 Hang Power Cleans (135/95))

Cash out: Mobility

Friday
Apr172015

Friday, April 17, 2015

Warm up: 10 right hand swings
10 left hand swings
10 two hand swings
10 figure eights with a squat
10 thumpers
10 rotation sit ups each direction
10 quarter get ups each side

Wod: 2 person teams
100 Pull ups
50 Dead lifts (225/135)
100 Push ups
50 Power cleans (185/115)
100 med ball sit ups
50 Push Press (135/85)
100 OH Walking Lunges

Cash out: Mobility

Thursday
Apr162015

Thursday, April 16, 2015

Warm up: 3 rds
10 ball slams
1 min Jump rope
10 KB roll ups

Strength: Dead lift/Pull up
5x3+5 @80% 1rm DL

Wod: EMOM 10 min
50 ft Broad jump
10 KB Thrusters (32/24)

Cash out: Muscle up practice

Wednesday
Apr152015

Wednesday, April 15, 2015

Warm up: Row 500m
1/2 Tabata weighted sit ups
1/2 Tabata Bar kips

Barbell warm up

Wod: 30 min AMRAP
Min 1= 2 Snatch (165/115)
Min 2= 5 deficit HSPU
Min 3= 20 Air squats

Cash out: Tabata Hollow rock/Superman

Tuesday
Apr142015

Tuesday, April 14, 2015

Warm up: 4 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Strength: 5x3+3 Press/Push press
75% 1rm Press
on the 2 min

Wod: 30 Burpees
Then
2 Rds
20 T2B
20 Box jumps
20 KB swings (32/24)
20 Wall balls
Then
30 Burpees

Cash out: Mobility