May 25, 2017 Metcon: 20 minute AMRAP 5 Snatches (145lb/105lb) 10 Box Jump Overs (24″/20″) 15 GHD Sit ups 200m Run Skill/Accessory: 2-3 Rounds of: (not for time) 100ft Farmer Carry (70lb/53lb) (each hand) 10 Kettlebell Stiff-Legged Deadlift (70lb/53lb) 100ft Farmer Carry 10 Russian Kettlebell Swings (70lb/53lb)Read More

May 24, 2017 Metcon: 14 minute AMRAP 12 Back Squats (135lb/95lb) 12 Ring Dips 24 Double Unders Rest 3:00 “Death by Burpees” *On minute 1 complete 1 Burpee, minute 2 complete 2 Burpees, minute 3 complete 3 Burpees, and so on until you can no longer complete the Burpees inside the given minute. COMPETITIVE CROSSFIT...Read More

May 23, 2017 Strength: A. Cleans (Squat Cleans) 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Pull ups Rx: 30 Pull ups 20 Chest-to-Bar Pull ups 10 Deadhang Pull ups *These are to be done as is, no scaling or bands. Scaled: 1. 5 x 5+3 Ring...Read More

May 22, 2017 Strength: Cycle 2, Week 4 (Deload Week) A. Back Squat 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Push Press 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% Metcon: 15 minute EMOM Min. 1: 50ft Front Rack...Read More

May 21, 2017 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

May 20, 2017 Partner WOD Teams of 2, complete the following with a running clock: 0:00 – 7:00 AMRAP 10 Burpees 30 Double Unders *Partner 1 completes a full round, then partner 2 completes a round. 7:00 – 10:00  Rest 10:00 – 20:00 10 minutes to establish: Heavy Hang Squat Clean + Split Jerk *Each...Read More

May 19, 2017 Strength: A. Thruster 5 @ 75% 3 @ 85% 1 @ 95% B. Core/Midline Rx: 2 sets of: :30 High Plank + :30 Hollow Hold + :30 Low Plank + 30 Hollow Rocks *Every fall = 10 Toes-to-Bar at end of set. Scaled: 2 sets of: :30 High Plank + :20 Hollow...Read More