June 24, 2017 Good Luck to Morgan Iverson as she completes at the USA Youth Nationals Weightlifting Competition in Atlanta, GA. Partner WOD In teams of 2, complete the following: 8 minute AMRAP 100 Sumo-Deadlift High Pulls (95/65) AMRAP Burpees Rest 2:00 10 minutes: Establish 2 Rep Shoulder to Overhead Rest 2:00 14 minute AMRAP...Read More

June 23, 2017 Strength: A. Lunges (Back Rack) Max Distance @ 95/65 B. Snatch-Grip Deadlifts 3 x 3 @ 85-90+% C. Clean-Grip Deadlifts 3 x 3 @ 85-90+% Barbell Conditioning: 2:00 Max Squat Cleans @ 155/105 Rest 2:00 2:00 Max Squat Cleans @ 185/125 Rest 2:00 2:00 Max Squat Cleans @ 205/135Read More

June 22, 2017 Conditioning: Every 3:00 x 6 Rounds: 500m Row Rest 5:00 Metcon: 4 Rounds (Not for time) 20 Unbroken Kettlebell Swings (53/35) 60m Farmer Carry 50 Unbroken Double UndersRead More

June 21, 2017 Metcon: 10 minute AMRAP 10 Wall Balls (20/14) 10 Alternating Kettlebell Snatches (53/35) 10 Toes-to-Bar Rest 5:00 3 Rounds for time of: 7 Deadlifts (275/185) 400m Run COMPETITIVE CROSSFIT – 5:30pm 4 min AMRAP 27 Hang Power Cleans (135/95) 27 Wall Balls (20/14) 27 Calorie Row Rest 4:00 4 min AMRAP 21...Read More

June 20, 2017 Strength: This is a scheduled Deload Week.  Focus on good movement patterns. A. Snatch (Squat Snatch) 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Bounding 1. 3 x 10 Seated Box Jumps 2. 3 x 10 Box Jumps (focus on rebounding) *Adjust Box Height...Read More

June 19, 2017 Strength: Cycle 3, Week 4 This is a scheduled Deload Week for this Cycle.  Focus on good movement patterns. A. Overhead Squat 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Push Jerk 2 x 5 @ 40% 2 x 5 @ 50% 2 x...Read More

June 18, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.   Happy Father’s Day to all those Fathers out there.Read More