Entries by AVW

WOD: 9.13.17

Announcements SPECIAL SATURDAY STREET FAIR HOURS 7-12: REGULARLY SCHEDULED CLASSES 12-1: OPEN GYM 1-2:30: OLYMPIC LIFTING 3-4: STRONGMAN 5-6: LINDA (AKA 3 BARS OF DEATH) *SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS* **THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!** CrossFit Invasion – CrossFit Classes Warm-up General w-up (No […]

SPECIAL SATURDAY STREET FAIR HOURS

  7-12: REGULARLY SCHEDULED CLASSES 12-1: OPEN GYM 1-2:30: OLYMPIC LIFTING 3-4: STRONGMAN 5-6: LINDA (AKA 3 BARS OF DEATH) *SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS* **THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**    

WOD: 9.12.17

Announcements SPECIAL SATURDAY STREET FAIR HOURS 7-12: REGULARLY SCHEDULED CLASSES 12-1: OPEN GYM 1-2:30: OLYMPIC LIFTING 3-4: STRONGMAN 5-6: LINDA (AKA 3 BARS OF DEATH) *SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS* **THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!** CrossFit Invasion – CrossFit Classes Warm-up Group Dynamic Warm-up […]

WOD: 9.11.17

Announcements SPECIAL SATURDAY STREET FAIR HOURS 7-12: REGULARLY SCHEDULED CLASSES 12-1: OPEN GYM 1-2:30: OLYMPIC LIFTING 3-4: STRONGMAN 5-6: LINDA (AKA 3 BARS OF DEATH) *SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS* **THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!** CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up […]

WOD: 9.10.17

CrossFit Invasion – CrossFit Classes Warm-up Chris Hinshaw Warm-up (No Measure) High Knee Karaoke Over the Hurdle Drill Walking Knee Hug Walking Figure Four Walking Atlas Lunges Walking Lunge with Rotation Toy Soldiers High Knees Butt Kicks High Steps Side Shuffle Side Step Jumping Jacks Toes Out Walk Toes In Walk Walk on Heels Walk […]

WOD: 9.9.17

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 W.O.D. VAN AALTEN (AMRAP – Reps) AMRAP in 20 […]

GET IN THE ZONE!!!

  LOSE THOSE SUMMER POUNDS! AVOID GAINING UNWANTED HOLIDAY POUNDS! OPTIMIZE YOUR PERFORMANCE! RELEASE YOUR INNER WARRIOR! MASTER THE ZONE! GET FUCKING RIPPED! THE ZONE IS NEXT LEVEL NUTRITION.  WE KNOW PEOPLE STRUGGLE WITH MASTERING THE ZONE, BUT IT IS THE MOST EFFECTIVE NUTRITION PROGRAM KNOWN TO MAN.  WE HAVE NEVER SEEN SOMEONE MASTER THE ZONE AND NOT STRIP […]

WOD: 9.8.17

CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up (No Measure) 25x Jumping Jacks 10x Swing Jacks x8 Spiderman Lunge w/Twist x12 Cossacks x10 Sumo Stance Bent Over Torso Rotations !5 Sumo Stance Inchworm Push-ups x20 Forward Arm Circles (small to large) x20 Backward Arm Circles (small to large) x12 EgyptiansRun 400m MAX EFFORT UPPER […]

WOD: 9.7.17

Announcements Saturday 10&11Am classes will be cancelled so we can go support Alexa, Jay, Roberta, Ben, Felicia, John P, Adrienne, Jose, Bernadette, John F and David at the Battle on the Border at CrossFit Bridge & Tunnel! CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x […]

WOD: 9.6.17

Announcements Saturday 10&11Am classes will be cancelled so we can go support Alexa, Jay, Roberta, Ben, Felicia, John P, Adrienne, Jose, Bernadette, John F and David at the Battle on the Border at CrossFit Bridge & Tunnel! CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up (No Measure) 25x Jumping Jacks 10x Swing Jacks x8 […]

WOD: 9.5.17

CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x Arm Crosses 20x Arm Swings 10x Torso Rotations 10x Bent Over Torso Rotations 10x Hip Circles in each direction 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]

WOD: 9.4.17

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 W.O.D. Goodman 12 (Time) For Time: 1 Clean and […]