Congrats to all of our 51 Athletes who made it to the CrossFit Quarterfinals! We are so proud of each and every one of you!!!
Lift Off
// Sat. May 11 from 8:00am – 10:00am
//$30 per person (includes t-shirt)
//Registration link coming soon!
Burpees for a Cause
//Sat. May 4 from 9:00 – 10:00am
// This year we are supporting one of our member’s families battle with cancer
// For every $1 donated, 1 burpee will be given to a coach of your choice
// Please donate directly to her GoFundMe page
Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2
Pelvic Floor Clinic
// Hosted by Dr. Swengle from Vitality
// Sat. April 6th at 9-10am at 51
// $10 per person
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 11:00am
Workout of the Day
Part A:
3 Sets
3:00 AMRAP
5 Power Cleans @ 185/ 125 (60% 1RM)
10 Bar Facing Burpees
Max Calorie Air Bike
—Rest 2:00 between sets—
*After the final 2:00 rest, begin Part B
Part B:
For Time (9 min cap)
15 Power Cleans @ 185/ 125 (60% 1RM)
30 Bar Facing Burpees
45/ 36 Calorie Air Bike
*Part A: Goal each set is 25/20+ cals
*Part B: Goal is sub 7:00
*Stimulus is moderate/moderate-high intensity in Part A and moderate sustained intensity in Part B.
*Power Cleans: Weight should be around 60-65% of your 1 rep max. Perform consistent singles with little to no rest between reps.
*Bar facing Burpees: Move at a moderate rate with a pace that allows consistency and a steady breathing pattern for both Part A & B.
*Air Bike: Part A: Initially approach this workout with a consistent 70-75% effort; Part B: Similar pacing off the start into an aggressive effort for the final 10-15 calories.
“It always seems impossible until it’s done.”
-Nelson Mandela
