Spring and Summer Hours Effective Monday 4/6. Please check the Schedule Page.
ALL OPEN WORKOUTS WILL BE POSTED ON SATURDAYS FOR EVERYONE TO PARTICIPATE. THERE WILL BE 3 TIME SLOTS OVER THOSE 5 WEEKS: 700-8:30 am, 8:30-10:00 am, and 10:00-11:30 am. THIS SHOULD GIVE US PLENTY OF TIME FOR EACH WORKOUT.
The next On-Ramp starts on 4/13. For more info email: getstarted@shorelinecrossfit.com or SIGN UP HERE. Spots are limited.

Fitness

Friday 03-27-15

Strength & Skill:
Hang Power Cleans, build up as movement prep
+
Workout:
20-15-10-5 of:
Hang Power Cleans
Bar Facing Burpees- modify as needed
50 M Run + 50 M Backpedal after each round
+
“Finisher”
400 M Dumbbell Farmer’s Carry-go heavy

Fitness Program Description

Performance

Friday 03-27-15

Strength & Skill:
Power Cleans, build up as movement prep
+
Workout:
5-10-15-20 of:
Power Cleans 135/95#
Bar Facing Burpees
50 M Run + 50 M Backpedal after each round
+
“Finisher”
400 M Plated Farmer’s Carry- 45/25 in each hand

Performance Program Description

Competitor WOD

Wednesday 03-25-15

Competitors:
A.Jerks, 1 rep on the 30 secss for 20 reps @ 73-77%
+
Warm Up/Skill/Light Breathing:
3 Rounds @ 60-70% of:

20 FT Handstand Walks
30 UB Double Unders
10 Rhythmic Toes to Bar
+
Workout:
15 Consistent Minutes @ 80% of:

18 Cals on Rower
15 Games Style Box Jumps 24/20″
9 Pull ups
6 Burpees

Note #1: focus on keeping each round -/+ 5 seconds of first round.
Note #2: if time permits 2k row @ 50% (SLOW)

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

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Masters WOD

Sunday 03-22-15

In Partners of 2:
50 Cal Row
50 Toes to Bar (Sub Situps)
50 Burpees
50 KB Swings (53/35)
50 Box Jumps/Step Downs (20/16)
500 Meter Run


Kids WOD

Thursday 03-26-15

WARMUP: Musical Med Balls

SKILL WORK: MedBall Clean Review
Med Ball Clean Dodgeball

PARTNER WOD: 10-8-6-4-2 reps
Med Ball Clean and Toss
High Five Burpees
*End with a Wheelbarrow Walk to the finish line