Weekend Hours: Friday Regular Schedule; Saturday Regular Schedule; Sunday 8 am, 9 am reg and masters, 10 am is cancelled.

Fitness

Friday 04-18-14

Warm Up:
4-6 Mins of:
- T-Spine Foam Roll or Lax Ball
- Leg and Arm Swings b/d/a
4-6 Mins of Min Wod:
- 3-4 Rounds @ 50-60% speed:
- 100 M Running Drills & Skipping (mix up)
- 50 M Waiters Walk- left arm (stay light)
- 50 M Waiters Walk- right arm (stay light)
4-6 Mins of Dynamic Prep:
- Junk Yard Dog Drill
- 10 reps per movement
+
Strength:
Hang Power Cleans, build to a tough 3 reps, rest as needed
+
Workout:
10 Rounds of:
10 DB Snatches- alt every other
10 Box Jumps- rebounding height
+
“Optional Finisher”
50 Sit Ups- any variation
50 Back Extensions- any variation
50 Mountain Climbers

Fitness Program Description

Performance

Friday 04-18-14

Warm Up:
4-6 Mins of:
- T-Spine Foam Roll or Lax Ball
- Leg and Arm Swings b/d/a
4-6 Mins of Min Wod:
- 3-4 Rounds @ 50-60% speed:
- 100 M Running Drills & Skipping (mix up)
- 50 M Waiters Walk- left arm (stay light)
- 50 M Waiters Walk- right arm (stay light)
4-6 Mins of Dynamic Prep:
- Junk Yard Dog Drill
- 10 reps per movement
+
Strength:
Hang Power Cleans, build to a tough 1 rep, rest as needed
+
Workout:
10 Rounds of:
10 DB Snatches- alt every other 53/35
10 Box Jumps 20/16″
+
“Optional Finisher”
50 Sit Ups- any variation
50 Back Extensions- any variation
50 Mountain Climbers

Performance Program Description

Competitor WOD

Friday 04-18-14

Competitors:
Strength:
A. Low Bar Good Morning @31X1, 3 X 8-10, Rest 2 mins
B. Weighted Back Extensions @31X2, 3 X 8-10, rest 1 min
+
Workout:
10 Min ARMAP of:

5 L Pull-Ups
5 Deficit HSPUs (1 plate and head 2 ground)

Competitor Program Description

Competitors submit your results/times HERE.


Endurance WOD

Sunday 12-22-13

The endurance program is currently on a break until March 1, 2014. We plan to announce our NEW and IMPROVED Endurance program by asap. If you’re interested in learning more, email david@shorelinecrossfit.com.

Teens WOD

Thursday 04-17-14

WOD Option #1: 4 Rounds
400m Run
40 Air Squats

OR

WOD Option #2: 6 Rounds
200m Run
25 Air Squats

Recent Blog Posts

Comparisons
|
Facts
|
March Accomplishments
|

Masters WOD

Wednesday 04-16-14

Masters at 8:00


Kids WOD

Thursday 04-17-14

WARMUP: Obstacle Course
5 Monkey Swings > 2 Forward Rolls > Rope Climb > Box Jump Snake > Egg Carry to Cone (3 Burpees everytime you drop the egg) > 5 Pushups > 10 Jumping Jacks

SKILL WORK:
Stink Bugs
Sumo Deadlift High Pulls

WOD: AMRAP
10 Sumo Deadlift High Pulls
Leap frog across gym
5 Stink Bugs
100m Run

GAME!!!!