I command you to grow!
Strength: 5x10 *pull-ups, bent rows (barbell or DBs). *hit pull-ups if you have that available if not bent rows. Then 100 bicep curls...
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Til Tuesday!
warmup: 3rds 10 squats 10 hip extensions 10 explosive hip extensions Mobility: push-up to down dog (10) spidey add strength: 3rds 2:00...
It’s easy like Monday morning!
Warmup: 3rds 10 squats 10 squat jumps 10 push-ups Mobility: couch, chest, overhead wall Strength: Back squats/HS HOLD 5x20 back squats...
Mobility:
Start with a light 5-10 minute cardio session. Then we will be going into a good session of mobility. Hold each stretch for 2-3 minutes....
Zoom workout:
Tomorrow’s partner WOD will be on zoom tomorrow at 11. If you are interested download the zoom app and register and we will send a...
Family fun! You go I go
Grab a family member and have some fun. You complete the 1st rd then your partner goes. Each rd starts with power cleans. Rest while your...
Body weight FGB
Fight Gone Bad: 3 or 5 rds Push-ups Squats jumps HSPU (Hand release push-up) jumping lunges Dips Each rd is 1 minute. You will work for...
Track Workout: Guess the building in the picture?
Track WOD: 3rds 400m run (full lap) 200m walking lunges (half lap) 400m run (full) 200m broad jumps (half) At end 100 push-ups warmup:...
Ardor Music: Playlists
We are going to make some new playlists at Ardor! Please message us with your top 3 workout songs! Lets go!
Tabata: 20 on 10 off
Warmup: 50 burpees Mobility: couch, chest, add pigeon Strength: Tabata squats 100 w/barbell, kb or dB (get heavy) Push-ups 100 or floor...
Kill Cliff
We have set an account with Kill Cliff during this time away from the gym. You can go to their website and order your drinks for a 10%...
Repeat: but a good one!
Warmup: 3rds 1 minute cardio (jump rope, jog in place, jumping jacks) 10 push-ups 10 Shoulder taps (plank position) Mobility: work for...
Weather issues: Update.
Due to the weather issues what we are going to do is let you come down and tag the equipment. That way your are guaranteed the equipment...
Equipment!
We will be at the gym from 4-6 tonight And 9-11 tomorrow morning. Or until equipment runs out. This will be on a first come first serve...
Classes cancelled
As of right now all classes are cancelled. Including this afternoon and evening.
Covid-19 update
Governor Baker has announced today that it is mandatory for all non-essential businesses to close for the time being. We at CrossFit...
Snowy day!
Today we are going to get a little spicey on this snowy day! 100 thrusters: use anything you can safely lift over head as your...
Core Meltdown!
Today we are going to be hitting the floor for a little core work. Grab your yoga mat or a beach towel and a little space. warmup: 3rds...
Get Out!
Today we are outside! let’s start with a 5K run. Every 5 minutes during the run stop and do 20 push-ups and 20 squat jumps until the 5K...
When the weather is bad stay in and train!
Warmup: couch stretch: 2 minutes per side then 3rds 10 up/downs (burpee no push-up) 10 squats 10 hip extensions Mobility: chest, child,...
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