April 1, 2017 Conditioning: 1000 Burpees HA HA HA….APRIL FOOLS!!! Partner WOD 8 minutes: Establish Max Height PVC Jump Over *Each team member will establish a Max Height. 2:00 Rest 10 Rounds of: 200m Run 10 Kettlebell Swings (53lb/35lb) 10 PVC Jump Overs (24″/20″) *Partners will alternate rounds. Partner 1 complete a round, then Partner...Read More
March 31, 2017 Strength: A. Front Squats 5 minute EMOM 3 Reps @ 70-75% B. Clean Complex 5 minute EMOM 1 Power Clean + 1 Hang Power Clean @ 70-75% Metcon: (For time) 50 Bar Facing Burpees 40 Power Snatches (75lb/55lb) 30 Calorie Row 20 Med Ball GHD Sit ups (20lb/14lb)Read More
March 30, 2017 SCHEDULE ANNOUNCEMENT: Starting next week, April 3rd, the Monday-Wednesday-Friday 5:30am Class is moving to 5:00am. We are also adding a 7:30pm Class Monday-Thursdays. Metcon: 3 Rounds of: 100 Double Unders 15 Hang Cleans (115lb/75lb) 25 Wall Balls (20lb/14lb) Gymnastics: “Mini J.T.” 15-12-9 reps of: (not for time) Handstand Push ups Ring Dips...Read More
March 29, 2017 REMINDER: First Yoga Class is this Saturday, April 1st at 11:00am. Please sign up at gym if you are interested in attending or looking to purchase a class package. There will also be a class after Open Gym on Sunday at 4:30pm. See schedule below. Conditioning: 2 Rounds of: 3:00 Max Effort...Read More
March 28, 2017 Strength: A. Push Press 5 x 3 (prog. loading, but don’t exceed 80%) B. Rowing 4 x 25/20 Calorie Row Metcon: “A. Dunn” 800m Run 30 Deadlifts (275lb/185lb) AMRAP Ring Muscle ups *13 minute time cap Happy Birthday to CrossFit member, Amber Dunn!Read More
March 27, 2017 This is a Deload Week. We will still have Strength movements, but the intent is just to work on good form, not going for heavy weight. Strength: A. Overhead Squat 5 x 3 (prog. loading, but don’t exceed 80%) B. Hang Power Snatch 5 x 3 (prog. loading, but don’t exceed 80%)...Read More
