Workouts - The Armory / CrossFit Okami

This week’s workouts

March 20th- March 26th

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Class schedule

Download ‘The Armory’ app to book a class

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Move Better. Play Longer. — Our signature workout is a combination of strength and conditioning.
Endurance — All about conditioning.
Booty Town/Loser Town — Targeting your glutes and thighs or arms.
Sunday Strength — Dedicated to weightlifting and finessing technique

Workout snapshots

thearmorync

Home of CrossFit Okami, booty town, and Loser town. Move Better. Play Longer.

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/uploads/sb-instagram-feed-images/thearmorync.jpg" alt="The Armory" width="50" height="50" />

We’re growing! Exciting times for us as we appro

We’re growing! Exciting times for us as we approach our first real summer since Covid times. Due to increased demand for personal training we are looking to hire some new faces. If personal training isn’t your desired role no problem at all, we still need coaches both part time and full time! Click the link in the story to give us contact info/and or resume. Send this to a friend you think would be a great coach or trainer!

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="We’re growing! Exciting times for us as we approach our first real summer since Covid times. Due to increased demand for personal training we are looking to hire some new faces. If personal training isn’t your desired role no problem at all, we still need coaches both part time and full time! Click the link in the story to give us contact info/and or resume. Send this to a friend you think would be a great coach or trainer!" />

Friday March 25th, 2022… - 5 rounds 15 GHDSU 12

Friday March 25th, 2022…
-
5 rounds
15 GHDSU
12/10 ski calories
9 box jumps 30/24.
-
6 rounds
16/14 assault bike calories
8 deadlifts 225/155
4 ring muscle ups.
—
Happy Friday! Fun conditioning piece from our move better play longer class. Gotta move consistently on this one to knock it out. Have fun! #crossfit #gym #fitness #workoutmotivation #functionaltraining

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Friday March 25th, 2022… - 5 rounds 15 GHDSU 12/10 ski calories 9 box jumps 30/24. - 6 rounds 16/14 assault bike calories 8 deadlifts 225/155 4 ring muscle ups. — Happy Friday! Fun conditioning piece from our move better play longer class. Gotta move consistently on this one to knock it out. Have fun! #crossfit #gym #fitness #workoutmotivation #functionaltraining" />

Monday March 14th, 2022.. — Back squat 1RM. - 5

Monday March 14th, 2022..
—
Back squat
1RM.
-
500m row time trial.
-
4-5 rounds for quality
10/10 SABOR
12 alt. Bicep curls.
—
Happy Monday! We have a test week ahead of us. Going to test the squat today, and we have a 500m row time trial as well as some upper body accessory work. It’s a good day to hit the gym and hit your fitness from multiple angles. Have fun! #crossfit #gym #fitness #workouts #functionalfitness #weightlifting #concept2

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Monday March 14th, 2022.. — Back squat 1RM. - 500m row time trial. - 4-5 rounds for quality 10/10 SABOR 12 alt. Bicep curls. — Happy Monday! We have a test week ahead of us. Going to test the squat today, and we have a 500m row time trial as well as some upper body accessory work. It’s a good day to hit the gym and hit your fitness from multiple angles. Have fun! #crossfit #gym #fitness #workouts #functionalfitness #weightlifting #concept2" />

Wednesday March 9th, 2022… - Move better play lo

Wednesday March 9th, 2022…
-
Move better play longer class.
-
Back rack lunges steps
4-4-4-4-4 (7).
-
15 min AMRAP
3 deadlifts (RPE 8)
12 db floor press 50/35
15/12 assault bike calories.
-
Another 15 minute triplet. Love how the open really puts pacing into perspective on certain types of workouts. Goal here is to have a heavy deadlift that is repeatable, floor press should be easy 12 each time so scale as needed, and go hard on that assault bike since you’ll be laying on the floor for the presses 😉 #crossfit #workoutmotivation #functionalfitness #weightlifting

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Wednesday March 9th, 2022… - Move better play longer class. - Back rack lunges steps 4-4-4-4-4 (7). - 15 min AMRAP 3 deadlifts (RPE 8) 12 db floor press 50/35 15/12 assault bike calories. - Another 15 minute triplet. Love how the open really puts pacing into perspective on certain types of workouts. Goal here is to have a heavy deadlift that is repeatable, floor press should be easy 12 each time so scale as needed, and go hard on that assault bike since you’ll be laying on the floor for the presses 😉 #crossfit #workoutmotivation #functionalfitness #weightlifting" />

Make sure you don’t forget to hang around or sho

Make sure you don’t forget to hang around or shower and come back for our end of the open party! This Friday it’s a snack and drink happy hour at your favorite gym! Friends and family all welcome. This will be our first get together before we start up some fun spring get togethers!

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Make sure you don’t forget to hang around or shower and come back for our end of the open party! This Friday it’s a snack and drink happy hour at your favorite gym! Friends and family all welcome. This will be our first get together before we start up some fun spring get togethers!" />

Thursday Feb 24th, endurance track.. - E10MINx40MI

Thursday Feb 24th, endurance track..
-
E10MINx40MIN
15-12-9
Bike erg cals
Ski erg cals
Row cals
-
Goal is to have 90 seconds - 2 minutes rest after completing 15-12-9 of all three of the ergs. 40 minutes is a long time domain so we want to maintain a manageable pace, but at the same time accelerate to strong finishes of each complex trying to maintain the same or better rest periods per round. #crossfit #cardio #endurance #functionalfitness

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Thursday Feb 24th, endurance track.. - E10MINx40MIN 15-12-9 Bike erg cals Ski erg cals Row cals - Goal is to have 90 seconds - 2 minutes rest after completing 15-12-9 of all three of the ergs. 40 minutes is a long time domain so we want to maintain a manageable pace, but at the same time accelerate to strong finishes of each complex trying to maintain the same or better rest periods per round. #crossfit #cardio #endurance #functionalfitness" />

Starting this week off a little different! Got a l

Starting this week off a little different! Got a long conditioning piece with all sorts of fun movements. Excited to get after week 9 of this cycle. We are finally getting down to the 3 rep range and we’ll be down to our 1-2 rep range just in time for the CrossFit open! Make sure to sign up under CrossFit OKAMI and have some fun with us. #crossfit #gym #fitness #workouts #workoutmotivation

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Starting this week off a little different! Got a long conditioning piece with all sorts of fun movements. Excited to get after week 9 of this cycle. We are finally getting down to the 3 rep range and we’ll be down to our 1-2 rep range just in time for the CrossFit open! Make sure to sign up under CrossFit OKAMI and have some fun with us. #crossfit #gym #fitness #workouts #workoutmotivation" />

Week 8 of our strength cycle! Man time flies! We a

Week 8 of our strength cycle! Man time flies! We are reducing weightlifting sets and increasing RPE this week. Also notice we have increase volume of reps in the metcons and endurance classes. This will also help us all prepare for the open which is roughly a month away. Excited to test everyone’s fitness and don’t forget to sign up under CrossFit OKAMI. Have fun. #workouts #workoutmotivation #training #functionalfitness #crossfit

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Week 8 of our strength cycle! Man time flies! We are reducing weightlifting sets and increasing RPE this week. Also notice we have increase volume of reps in the metcons and endurance classes. This will also help us all prepare for the open which is roughly a month away. Excited to test everyone’s fitness and don’t forget to sign up under CrossFit OKAMI. Have fun. #workouts #workoutmotivation #training #functionalfitness #crossfit" />

Happy monday! We hope to see a lot of people makin

Happy monday! We hope to see a lot of people making their way back to the gym over the next couple weeks. Make sure you take it easy that first week back. We got some fun conditioning pieces this week and we’ll be announcing our plans for the open soon! #crossfit #gym #fitness #workouts #workoutmotivation #weightlifting #gymnastics

<img data-lazy-fallback="1" src="https://movebetterplaylonger.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Happy monday! We hope to see a lot of people making their way back to the gym over the next couple weeks. Make sure you take it easy that first week back. We got some fun conditioning pieces this week and we’ll be announcing our plans for the open soon! #crossfit #gym #fitness #workouts #workoutmotivation #weightlifting #gymnastics" />

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