August 11, 2017 Gymnastics: Wall Walks 3 sets of: 3 Wall Walks + 5 Lat. Wall Walks* *On the 3rd Wall Walk complete 5 Lateral Walks to the right and left. Strength: Power Snatch + Squat Snatch 10 minute EMOM: 1 + 1 @ 70%-75% Metcon: 21-15-9 reps of: Squat Snatch (115/75) Pull ups *At...Read More

August 10, 2017 Metcon: (For time) 100 Calorie Row 75 GHD Sit ups 50 Kettlebell Swings (70/53) Accessory: 3 Rounds (Not for time) 50ft Handstand Walk (1:00 Handstand Hold) 100ft Farmer Carry (70/53 per hand) 150ft Reverse Sled Drag (185/125)Read More

August 9, 2017 Gymnastics: A. Strict Chest-to-Bar Pull ups 5 x Max Effort (Try to get 5-8) *Rest as needed between sets. B. Dumbbell Skull Crushers 4 x 10 *Rest as needed between sets. Metcon: 3 Rounds for time: 80 Double Unders 50 Air Squats 800m Run COMPETITIVE CROSSFIT CLASS – 5:30pm Snatch Warm up...Read More

August 8, 2017 Strength: Hang Squat Clean + 2 Front Squats Every :90 x 10 Rounds (Climbing) Metcon: 9 minute AMRAP 3 Hang Cleans (165/115) Rx+ (185/125) 3 Shoulder to Overhead (165/115) 6 Bar Facing BurpeesRead More

August 7, 2017 Gymnastics: A. Strict Dips 3 x Max Effort *Rest as needed between sets. B. Toes-to-Bar 3 x 10 Unbroken (or best set if not able to get 10) *Rest as needed between sets. Strength: Push Press 10 Rep Benchmark *We did this back on July 3rd.  See if you can match what...Read More

August 6, 2017 Rest Day. Watch the last day of the 2017 CrossFit Games.Read More

August 5, 2017 Partner WOD Teams of 2 complete the following: 2016 CF Games – “Triple Double” (Partner Style) For time: 50/40 Calorie Row 100 Double Unders 25 Squat Cleans (145/100) then, 3 Rounds of: 20 Box Jumps (24″/20″) 20 Synchronized Hand Release Push ups then, 50/40 Calorie Ski 100 Double Unders 25 Front Squats...Read More