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05/25/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Warmup Run

400 Meter Easy Run

30 Seconds

PVC Right Leg Swings

Slow Air Squats

PVC Leg Leg Swings

Straight Leg Inchworms

PVC Power Snatches

Push-up to Down Dog

PVC Pass Throughs x 10

PVC Around the World x 10

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip Deadlifts

Lesson of the day

BARBELL MOVEMENTS

We’ll work through 4 movements on the PVC pipe and to get us ready to support some weight overhead in the snatches and overhead squats. Each has their own goal, which is highlighted below. Each movement builds upon the last one. We’ll go below parallel in practice on the last two movements even though we have power snatches within the workout. This will help emphasize getting under the weight quickly. Watch the daily video for visuals.

Movement Prep

5 PVC Snatch Push Press (Fast Hands Overhead)

5 PVC Pausing Overhead Squats (Solid Bottom Position)

5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)

5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)

WOD and strategy

“Fancy Pants” (Time)

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65)

200 Meter Run

15 Hang Power Snatches (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

9 Hang Power Snatches (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run
GENERAL

* Push for larger sets on the bar and use the runs to recover

* Runs matter much less at the beginning, matter a little more towards the end

BARBELL

* Shoot for 1-3 sets, depending on the athlete

* **Set of 21:** 21, 12-9, 7-7-7

* **Set of 15:** 15, 8-7, 5-5-5

* **Set of 9:** 9, 5-4, 3-3-3

Yoga/Mobility

FOAM ROLL

1 min each body part/side

Quads

Lats

Back

Glutes

Hamstrings

Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear

Traps

Saturday
05/24/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Medicine Ball Game

The class is one big team lined up in a straight line. With everyone’s medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation. See the daily video for a visual. https://youtu.be/-V3pvI-TWSQ

Barbell Warmup

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts

Lesson of the day

TOES TO BAR

Hands

Our upper body focus for the toes to bar is the hands. Rather than thinking of bringing the feet to the bar, we can think about pressing the bar to the feet. This gets the lats more involved and can help athletes maintain a better kip swing, preventing the pendulum swing that happens when we are too hip dominant.

Knees

The lower body focus is the knees. A way to quickly get these reps done and take some fatigue out of the midline is to bring the knee to the elbows before snapping the feet up to kick the bar. This requires less strength and flexibility than the straight leg method. It is also an easier transition from a knees up variation to getting prescribed toes to bar. This knee bent only happens on the way up, as we want legs straight in the arch position.

DEADLIFTS

Hands

Our upper body focus on the deadlift is also the hands. Just like the toes to bar, we can think of pressing the bar against the body throughout the whole movement to get the lats involved. Keeping the lats active and bar close helps athletes maintain control and positioning.

Knees

The lower body focus is the knees. Specifically, bending once the bar passes them on the way down. When we maintain too much of a stiff leg, we overload the hamstrings and the glutes. While we want this muscle group heavily involved, it doesn’t mean we want to take the quads completely out of the movement. Bending the bar back down to the ground allows athletes to press through the floor and get more muscles involved.

WOD and strategy

“Joker” (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
GENERAL

* Beginning of the workout is deadlift heavy

* End of the workout is toes to bar heavy

* The rep scheme can trick us into trying to hold on for unbroken sets

TOES TO BAR & DEADLIFTS

* Some sets to consider cutting in half are the rounds of 10 through 6

* A quick planned break can help tremendously on these sets

* Think short sets, short breaks

* Take advantage of the small reps in rounds 1 to 5, trying to hold on there

Yoga/Mobility

Foam Rolling:

1 Minute Each

Quads

Calves

Shins

Lats

Lower back

1 Minute Each

Cobra Pose

Wrist/forearm Stretch (against rig)

Standing toe touch

Wide leg toe touch (right leg)

Wide leg toe touch (left leg)

Friday
05/23/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Toe Touch to Overhead Reach

Push-up to Down Dog

Active Samson

Active Spidermans

## As a Team

400 Meter Wreck Bag Run

200 Meter Empty Sled Pull

Lesson of the day

WRECK BAG RUN

Arms

There are several ways to hold the Wreck Bag or Sandbag. Holding it across the back is the easiest way to support the weight, but takes the assistance and balance from the arm swing out of the equation. Holding it on one shoulder makes it really easy to get into position, but can be a little more taxing on the core. With the one shoulder method, we do have the assistance of the arm swing. With a relatively short distance, athletes can choose the option that makes it easiest to complete the 100 meters.

WOD and strategy

“Family Feud” (AMRAP – Rounds)

Class Divides Into 2 Teams:

AMRAP 25:

50 Meter Sled Pull (95/45) (One per team member per round)

100 Meter Wreckbag Run (50/35) (As a team each member carrying a bag)

200 Meter Run (As a team)
* Split class into 2 even teams

* Each team has only one sled, but multiple Wreck Bags (or weighted objects) for their runs

* Sled is the only station that can’t have multiple athletes moving on it

* Once you finish the sled, you move directly to the Wreck Bag run as a team, and then directly to the run with no rest

* Only rest would be waiting for the sled to become available

## WEIGHTED MOVEMENTS

* Both weights should be something you can run with

* Weight on the sled is in addition to the sled. Guys: 2×45 / Girls: 45 (if mixed teams, use 45 only)

## LOGISTICS

* Each athlete will count a round when they finish the 200 meter run

* Score it total fully completed rounds at the end of the 25 minutes

* Teams can have one guys sled and one girls sled, with only one moving at a time

GENERAL

* The less people there are on each team, the slower the pace will be

* If there is a big crew, they’ll be more rest before starting the sled again, so you can push the pace faster

SLED PULL

* Move the fastest on this station

* Ensures you get the next teammates back in the game quickly

WRECK BAG RUN & RUN

* These paces are based on team size

* If you have a smaller team, take these a little slower because you’ll be right back on the sled after the run

* If you have a bigger team, go fast knowing you’ll be able to rest before starting the sled again

Yoga/Mobility

FOAM ROLL

1 min each body part/side

Quads

Calves

Shins

Back

Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear

Glutes

Couch Stretch – 1 min each leg

Thursday
05/22/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Lift Sesh

Paused Front Squat (Build to a heavy set of 2)

No Momentum

In the pausing front squat, we want to remove all momentum from the bottom. The goal here is to stay in an active position just below parallel for 2 seconds. This is more difficult and will likely result in athletes lifting less weight than without the pause, but is a great tool for both strength and positioning.

Lift Sesh

Hang Squat Clean (Build to a heavy single)

Momentum

There is no pause on the hang squat clean. Here, we can use momentum to our advantage. The “Stretch Reflex” we get from hinging the bar to right above the knee and immediately changing directions can help athletes lift more weight. There is also no need to pause in the bottom of the squat. We want to maintain the good position just established in the pausing front squat, but we can use the stretch reflex here to assist us in standing up.

WOD and strategy

“Dirt Nap” (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees
STRENGTH MOVEMENTS

* 20 minutes to work through the two strength movements

* Pausing Front Squats are from a rack and include a 2 second pause in the bottom

* Hang Squat Clean starts from the floor

“DIRT NAP”

* Looking to complete this in 10 minutes or less

* Choose a weight you can complete in 2-3 Sets (8-7, 6-5-4, 5-5-5)

* No need to stand all the way up on burpees

Yoga/Mobility

Lacrosse Ball Rolling (Upper Body)

1 Min Each:

Deltoid/Shoulder (Front/Side/Rear)

Upper Back

Traps

Chest

Foam Rolling (Lower Body)

1 Min Each:

Quads

Glutes

Hamstrings

Tricep Stretch (Hand against rig and pull accross body)

Wednesday
05/21/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Forward Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOBILITY

Banded Lat Stretch: 45 Seconds Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Lesson of the day

STRICT PULL-UPS

Full Grip

The hands have a lot to do with the strict pull-up. Two things we want to focus here are wrapping the thumb around while maintaining a solid squeeze on the bar. Both of these things help athletes get more muscle involve. When we’re trying to squeeze out every last rep, more muscle helps.

Shoulders Back

Maintaining a proud chest will allow athletes to keep the shoulders back. This puts athletes in a better posture, which engages more muscle and places the chin closer to the bar. It also prevents the shoulder from rolling forward into a vulnerable position.

Breathing

The final piece here is breathing. At the bottom of each rep, athletes can quickly exhale and inhale to brace themselves. This makes it easier to move as one piece and maintain a good hollow position.

WOD and strategy

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400m run

Max strict pullups
GENERAL

* Looking for athletes to get 6-7 shots at strict pull-ups today

* Score is total strict pull-ups

STRICT PULL-UPS

* Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

* Consider an unbroken set one where you can hold on while maintaining quality of movement

LOGISTICS

* If Unable to Run:

* 500 Meter Row

* 28/20 Calorie Assault Bike

Yoga/Mobility

FOAM ROLL

1 min each body part/side

Quads

Calves

Shins

Back

Lats

Forearm Stretch Against Rig

1 min each hand

Tuesday
05/20/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Easy Row

Air Squats with Hands Overhead

Moderate Row

Slow PVC Overhead Squats

Faster Row

Jumping Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

Lift Sesh

BACK SQUAT

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

For the next three weeks, we will be building inside this specific wave scheme, building in percentages. All repetitions are taken from the rack.

WOD and strategy

“Hot Air” (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)
GENERAL

* Interval work starting every 5 minutes

* Rounds begin on the 0, 5, 10, 15, 20

* Score is the slowest of the five intervals

* Athletes should have at least 1:30 seconds of rest following each round

POWER SNATCH

* Choose a weight you can complete 10+ reps when fresh

* Within the workout, looking for small sets or fast singles

LOGISTICS

* Stagger by 2 minutes if short on rowers

Yoga/Mobility

FOAM ROLL

1 min each body part/side

Quads

Upper Back

Lower Back

Lats

Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear

Glutes

Couch Stretch – 1 min each leg

Monday
05/18/2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Saturday
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