Workout Of The Day

  • New Classes

    **New Classes and changes to the schedule starting Monday April 5th**

    We are very excited to introduce our new Barbell Club
    Y-Town Barbell
    Tuesdays & Thursdays 7-830pm
    Saturdays 9-1030pm

    To participate in Y-Town Barbell you must commit to the following
    1.  Attend minimum 2 scheduled barbell classes per week (1 make up during OG)
    2.  $25 fee for current members per 8 week cycle
    3.  $100 per month for non CrossFit734 members.  This also includes Yoga and HIIT-Fit classes.
    4.  Sign up for a USAW athlete membership once we become an affiliated USAW club.  This is mandatory from USAW for insurance.  You will also be able to compete in any USAW sanctioned meet.

    With this you will be coached by a Level 1 USAW coach.  Specialized 8 week lifting cycles.  As well as video analysis each session.

    With that said we are eliminating CrossFit class on Tuesdays and Thursdays at 7:30 as well as open gym (OG) both days.  However, during those times you can come perform the WOD.

    Fridays evening will change to 530pm only.  This is due to very low attendance on Fridays.

    New OG classes
    Mondays & Wednesdays at 730pm
    Fridays at 530pm
    Sundays from 2-330pm

    We hope that these changes and additions will continue to help you achieve all of the goals that you have!  We are always open to suggestions so we can continue to provide the best coaching and programs around.

  • 03.20.15

    Open WOD 15.4 Complete as many reps as possible in 8 minutes of:

    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men Clean 185 Women Clean 125

    Scaled WOD

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.


  • 03.19.15

    3/19/15 WOD
    4x5 Slam Ball Broad Jump + MB Chest Pass

    3 Rounds for Quality:
    200 m Row
    4 Turkish Get Ups
    4 Cleans @ 55%

RSS Feed