May 4, 2017 Conditioning: 21 minute EMOM Min. 1: 7 Strict Handstand Push ups Min 2: 7 Power Cleans (165lb/115lb) Min 3: 50 Double Unders (Scaled: 35 Double Unders) Accessory: 3 Rounds: (not for time) 10 Calorie Ski Erg 15 Kettlebell Rows (per side) 20 Straight Arm Band Pull DownsRead More

May 3, 2017 Metcon: 4 Rounds for time of: 10 Kettlebell Snatches – Left (53lb/35lb) 20 Abmat Sit ups 10 Kettlebell Snatches – Right 20 Hand-Release Push ups Accessory Work: 10 x 200ft Sprints Rest – :10 after first, :15 after 2nd, :20 after 3rd, then add :02 per sprint after that. COMPETITIVE CROSSFIT CLASS...Read More

May 2, 2017 Strength: A. Cleans (Squat Cleans) 5 @ 65% 5 @ 75% 3 @ 85% *These Do Not have to be Touch & Go.  Take your time on the higher percentages and hit each rep. B. Pull ups Rx: 1. 3 sets of: Max Effort Deadhang Pull ups 2. 3 sets of: 10...Read More