September 1, 2017 Gymnastics: 4 Rounds (Not for time) 8 Strict Toes-to-Bar 5-7 Strict Handstand Push ups *Scaled = 8 Straight Leg Raises, 5 :03 Negative Handstands Strength: Hang Power Snatch Every :90 x 10 Rounds: 3 Hang Power Snatch (prog. loading) Metcon: 10 to 1 reps of: Burpees Hang Kettlebell Snatch-(R) (53/35) Hang Kettlebell...Read More
August 30, 2017 ANNOUNCEMENTS: The 7:30pm Class this Thursday, Aug. 31st is CANCELLED due to the Ohio State Buckeyes first game. Labor Day Hours (next Monday, Sept. 4) are 9:00am – 11:00am. We will run a WOD at 9:00am and a WOD at 10:00am. Please plan accordingly to these changes. Thank you. Gymnastics: A. Pendlay...Read More
August 29, 2017 Strength: Barbell Lunges + Hip Extension 4 x 10 (2:1) (prog. loading) super set with: 4 x 10 Weighted Hip Extension Metcon: 9 minute AMRAP 50 Burpee Box Jumps (24/20) (BUY-IN) then, AMRAP in remaining time: Ground to Overhead (135/95) Happy Birthday to CrossFit member, Rachel Martin!Read More
August 28, 2017 Gymnastics: 2:00 Max Ring Push ups Rest 2:00 2:00 Max Push ups Strength: Deadlift 5:00 to establish a Heavy Single for the day* then, 5:00 EMOM of: 3 Reps @ 70-75% of single above *This single is NOT meant to be a New PR! Metcon: 21-15-9-6-3 reps of: Front Squats (135/95) Chest-to-Bar...Read More
August 26, 2017 Partner WOD Teams of 2, complete 5:00 at each station: 1. Prowler Push for Distance (135/100) 2. Reverse Sled Drag for Distance (135/100) 3. Distance on Ski Erg 4. Partner Tire Flips 5. Atlas Stone Carry for Distance (95/65) *Lets get outside and have some fun with this one. Partition work as...Read More
