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25.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Comptrain Warm up 2 (No Measure)

:30 Seconds each movement

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

Barbell Warmup

5 Good mornings

5 Back Squats

5 Arm Rotations

5 Strict Press

5 Deadlifts

5 Front Squats

Lesson of the day

WOD and strategy

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Metcon (AMRAP – Reps)

Wall-E

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders
Strategy:

Looking to complete somewhere in the 3-5 round range.

This is a round every 4-6 minutes

Dumbbell press:

Use one arm working at a time

Aim to break either once or twice

Wallballs:

3-4 sets from the beginning 12-10-8 or 8-8-7-7

Double Unders:

Just enough double unders to warrant a break.

Yoga/Mobility

Shoulder mobility with lacrosse ball

Monday
23.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

3 Position Power Clean (Weight)

In teams of 3:

12 Min to Build to Heavy Complex

Metcon (AMRAP – Rounds)

Teams of 3

Amrap 15

12/9 Cal Bike

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

Saturday
22.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Spend 10-15 minutes warming up shoulders, back, hips, and quads

Lesson of the day

This isn’t 33-27-21-15-9

This is 210 reps.

21 set will be the hardest, consider yourself in that set and start at THAT pace. Do not take off.

Big sets are advisable but also consistent sets. Make sure you’re being smart with transitions and avoid no reps. 20 minutes is 5.7 seconds per rep. Make them count!

WOD and strategy

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Yoga/Mobility

Mobilize yoself!

Reccomend—hips, quads, shoulders, scap

Friday
21.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Comptrain Warm up 2 (No Measure)

:30 Seconds each movement

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

Barbell Warmup

5 Good mornings

5 Back Squats

5 Arm Rotations

5 Strict Press

5 Deadlifts

5 Front Squats

Lesson of the day

Double unders

Basics of double unders is the jump. We have to have a consistent jump with good timing on the rope. Practice is what will make us consistent. The jump should be a consistent beat of around 100BPM. This is an optimal pace and is very easy once you get the rhythm.

:30 seconds of jumping in place

:30 seconds of high jumping to the beat of “rock your body” by JT

:30 seconds of single unders with a high jump to the same beat

5:00 minutes of double under practice make it a goal to get two in a row!

WOD and strategy

Metcon (Calories)

3:00 Bike:

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

10 Dumbbell Hang Clean and Jerks (light load)

10 Glute Bridges

30 Double-Unders

Rest :45s-1:00 between efforts.

Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Bike:

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions – Video

8 Superman Rocks – Video

16 Overhead Circles (8 each direction) – Video

Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.
This is to prep for a solid effort on Friday. If you are not participating in the open do the first three round workout with 50/35 dumbbells and walking lunges in place of glute bridges.

You will start with a 3:00 bike buyin and finish with a 3:00 bike cash out, score is total calories on the bike.

Yoga/Mobility

Today work on a trouble spot for 5-10 minutes

Thursday
20.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Comptrain warm up (No Measure)

:30 each

Easy row

Active spiderman

Medium row

Pushups to down dog

Hard row

Air squats

Lesson of the day

Chest to bar pull-ups progression Part 2

So last time we talked about grip. Getting ahold of the bar and keeping ourselves in optimum position. Now we’re going to transition the conversation to the global position

2. Position

A. This is crossfit, so this is a core to extremity movement. Keep your abs tight and your body in the hollow position to begin.

B. Lock all lower joints together—Hips, knees, ankles, toes should all be held tight against one another

C. Keep your head neutral, look at something that keeps your eyes focused.

D. Remember the hip opening and closing provides power, but the kip swing is performed by opening and closing the shoulder joint, this is what allows us to maintain a rigid midline.

WOD and strategy

Metcon (No Measure)

Open Athletes

3 Rounds, Not for Score:

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 CTB Pull-Ups

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 Deadlifts (225/155)
The purpose of this is blood flow and activation. Just move and get loose.

Metcon (Time)

5 rounds for time

50 Air Squats

40 abmat sit-ups

30 pushups

20 pull-ups

Rest 3:00 between rounds
Classic Barbara workout is designed to be body weight only. It’s low impact means that lactic threshold training is the goal. Push yourself a few reps beyond the burn each set to really reap the benefits.

A lot of acid builds up in those 3 minutes so don’t sit still when resting. Keep blood moving to avoid getting bogged-down.

Yoga/Mobility

Foam roll quads just above the knee—1min ea side

Lax ball behind the knee—watch this video 1min ea side

https://m.youtube.com/watch?v=UbTEIZTyHxc

Wednesday
19.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Comptrain warm up (No Measure)

:30 each

Easy row

Active spiderman

Medium row

Pushups to down dog

Hard row

Air squats

Lesson of the day

Thrusters

First; focus on the drive out of the hole. Getting up from the bottom sets up our push press.

1. When you stand, try to push your hips though the front of your shorts. This keeps the chest tall.

2. Don’t drive the elbows too high, remember it’s a push press so you need to be in that position

3. Don’t short your press—stand all the way up, initiate a push press from the 1/4 squat position.

Second; don’t front squat for no reason

1. Too many people incomplete the overhead portion by not driving the bar up or putting their head through.

2. Reach for the ceiling when you press, like you’re pushing the bar out of your hands.

3. Return your head to neutral, don’t forget to look out the window!

WOD and strategy

Metcon (Time)

5 Rounds, resting 1:00 between rounds:

21 Double-Unders

9 Thrusters (95/65)

21 Double-Unders

15/12 Calorie Row
In today’s training, we are looking to move slightly faster than we normally would.

In most intervals we will complete, we’ll be aiming for roughly time on, equaling time off. This ratio allow us to operate at a very high intensity, far above say our pacing in an AMRAP 15. Here today however, we are limiting the time of rest to exactly 1:00. Round times may be approximiately double that, creating a 2:1, work to rest ratio.

With that said, we want to move faster than we normally would in an AMRAP 15, but not to the point of over-doing so. If we were a car, and an AMRAP 15 would place us at 65mph, we want to operate today at 75mph.

Yoga/Mobility

Lax ball shoulders — 1min ea

3 position shoulder stretch — 1min ea position

Tuesday
18.03.2019

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Comptrain Warm up 2 (No Measure)

:30 Seconds each movement

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

Barbell Warmup

5 Good mornings

5 Back Squats

5 Arm Rotations

5 Strict Press

5 Deadlifts

5 Front Squats

Lesson of the day

Power snatch

1. Set up similar to a deadlift, hands wide, and back flat

2. Pull just like a deadlift to the top of the knee

3. Begin accelerating and pull the bar tight into your pockets

4. fully extended the hips, shrug hard, squeeze the butt to push the hips forward

5. Pull against the bar and drop into a 1/4 squat position

6. Catch the bar overhead with active shoulders pushing into the ceiling

7. Stand tall with feet together before dropping the bar.

WOD and strategy

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Metcon (Time)

Lunchmeat

4 rounds for time of:

15 Snatches (95/65)

30 Wallball shots (20/14)

45 Double unders/plate hops
Snatches May be any form, muscle, power, etc but no hangs.

For this workout the wall ball must touch the wall completely above the line. The bottom of the ball must be above the top of the ductape to count.

This is designed to challenge the hips just like the 19.4 workout. Shoulders will become a factor instead of lats so be cognizant of that in later rounds going overhead.

Reccomend breaking up the barbell early and resting before you need to. Moving from doubles to snatches will be deceptively difficult so plan to catch your breath following the rope.

Yoga/Mobility

Lax ball hip flexor with kettlebell — 2min ea side

Sampson stretch hold — 2min ea side

Monday
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