UPCOMING EVENTS

 

 

Afternoon Yoga on Wednesdays at 12:15 PM is cancelled until further notice.

 

 

Interested in starting Crossfit?

tim@crossfitthinair.com


Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! Wednesdays at 12:15 or Friday at 8:15 am.

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  


 

Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

Search the CFTA website:

The Foodee Project

Tuesday
Feb212017

Wednesday, February 22, 2017

Warm up: KB warm up
Barbell warm up

Strength: 4 rds
4 Dead lifts
30 sec hand stand hold

15 Bar over Burpees
5 C+J (185/115)
12 BOB
4 C+J
9 BOB
3 C+J

Warm up: Mobility

Monday
Feb202017

Tuesday, February 21, 2017

Warm up: 3 rds
10 Ball slams
10 Bar kips

Barbell warm up

Strength: 3 rds
10 Press
65% 1rm

Wod: 7 min AMRAP
10 Power snatch (75/55)
3 Bar muscle up

Cash out:Tabata Block pass

Sunday
Feb192017

Monday,February 20, 2017

Warm up: 3 rds
10 Med bal cleans
10 SU
10 Shoulder touches

Strength: 8 min EMOM
3 Snatch Pulls
2 Power snatch
1 OH squat

WOD: 5 Rounds
30 sec Pull up
20 sec rest
30 sec Squat
20 sec rest
30 sec Push up
20 sec rest

Cash out: Bar Muscle up practice

Friday
Feb172017

Saturday, February 18, 2017

Warm up: Barbell Warm Up

 WOD: Five rounds, on the six minute interval.
In each round, you will do three SETS of the following exercises:
          5 Deadlifts
          4 Hang Power Cleans
          3 Front Squats
          2 Jerks
          1 Full Squat Clean
The objective is to go through the above SET without putting the bar down. You will do all three sets of a round at the same weight.
You are trying to increase weight each ROUND, so be conservative at the start so you can go up each round for 5 total rounds.

Cash out: Mobility

Friday
Feb172017

Friday, February 17, 2017

Warm up: 2 rds
Med ball warm up

WOD: 2 person teams, 1 person works at a time
20 Thrusters (135/95)
100 DU
16 Thrusters
80 DU
12 Thrusters
60 DU
8 Thrusters
40 DU
4 Thrusters
20 DU

Cash out: Mobility