August 25, 2017 Gymnastics: 5 Rounds of: 10 Handstand Shoulder Taps (2:1) (Rx+ Freestanding) 1 Rope Climb (15′) (Rx+ Legless) *Rest as needed between rounds. Strength: Power Clean 5 x 3 (prog. loading) *Reps must be Touch & Go. Work to a heavy 3 rep for the day. Metcon: 2 Rounds for time of: 45...Read More

August 24, 2017 Metcon: 50 Kettlebell Swings (53/35) 40 Box Jump Overs (24″/20″) 30 Goblet Squats (53/35) 20 Handstand Push ups 1 mile Run 20 Handstand Push ups 30 Goblet Squats 40 Box Jump Overs 50 Kettlebell Swings *30 minute time cap Accessory: 3 Rounds: 1:00 Wall Sit 1:00 Plank Hold (low) *Rest as needed...Read More

August 23, 2017 Gymnastics: A. Elevated Ring Row 3 x 10 *Rest :60 between sets. B. Weighted Push ups 3 x 10 *Rest :60 between sets. Metcon: 10 minute EMOM 200m/175m Row Rest 2:00 10 minute EMOM 8 Thrusters (95/65) COMPETITIVE CROSSFIT CLASS – 5:30pm 14 minute AMRAP 10/8 Calorie Row 3 Thrusters (95/65) *Add...Read More

August 22, 2017 Strength: Snatch Balance + Overhead Squat 5 x 2+2 (prog. loading) Metcon: “Death by Snatches” (135/95) Rx+(145/100) *Minute 1 complete 1 Snatch, minute 2 complete 2 Snatches, minute 3 complete 3 Snatches, and so on until you can no longer complete the required number of Snatches inside the minute.Read More

August 21, 2017 Gymnastics: Double Unders 5 x 35-40 Unbroken *The entire set must be completed unbroken for that set to count. Strength: Bench Press EMOM Complete 2 reps every minute till failure. *Complete a minimum of 6 rounds.  Choose own starting weight.  Men increase 10-20lb and Women increase 5-10lb each minute. Metcon: 10 minute...Read More

August 20, 2017 Rest Day. Stay tuned to Facebook for possible Open Gym time. The Oly 101 Clinic starts at 2:00pm for anyone interested in either starting the Olympic Weightlifting Program or just to gain more knowledge about the Olympic Lifts – The Snatch and Clean & Jerk.  If interested, and you did not sign...Read More

August 19, 2017 Partner WOD In teams of 2, complete the following: 20 minute AMRAP 20 Shoulder to Overhead (155/115) 20 Box Jumps 20 Calorie Row 30 Shoulder to Overhead (135/95) 30 Box Jumps 30 Calorie Row 40 Shoulder to Overhead (115/75) 40 Box Jumps 40 Calorie Row 50 Shoulder to Overhead (95/65) 50 Box...Read More