Superset – Thu 3.30.17

 In W.O.D.

A superset is when one set of an exercise is performed directly after a set of a different exercisewithout rest between them. Generally this is done with opposing muscle groups.  Once each superset is complete, then rest for two to three minutes to recover

Skill:  3 x max reps of the following superset:
– Chin Ups
– Dips

If you don’t have these movements, then substitute ring rows and push up of choice

Conditioning:Complete the following for time:
– 200m Run
– 40 Push Balls (Performance/ Fitness: 20/14# to 10-9′, Health: 14/10# to 9/8′)
– 40 Box Jumps (Performance/Fitness: 24/20″, Health: As high as possible)
– 200m Run
– 30 Push Balls
– 30 Box Jumps
– 200m Run
– 20 Push Balls
– 20 Box Jumps
– 200m Run


This April, every 2 check-ins provide a minute of autism therapy to a child and their family. The Autism Site works towards creating a better understanding of autism by providing educational opportunities and therapy to families living with autism. Thanks for checking in! #autismawareness


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.