October 18, 2017 Gymnastics: A. Handstand Hold Accumulate 5:00 upside down *Rx+ Accumulate 2:00 – 2:30 Freestanding Handstand.  Do not walk around.  Focus on staying in the same place. B. Ring Dips 5 x 5 *Rx+ 5 x 5 Strict Ring Dips. Metcon: 16 minute AMRAP 1 Rope Climb (15′) 25 Kettlebell Swings (53/35) 1 Rope...Read More

October 17, 2017 Strength: Snatch Grip Push Press + Snatch Balance Every 1:15 x 8 Rounds *Progressive loading.  Focus on a good catch and balance in the bottom position. Metcon: 9-7-5 reps of: Bar Muscle ups 21-15-9 reps of: Push Jerks (135/95) Happy Birthday to Co-Owner, Coach and CrossFitter, Tim Pitro! Read More

October 16, 2017 Gymnastics: Kipping Pull ups 4 x 10-15 reps *Rest as needed between sets. No Butterfly Pull ups allowed. *Scaled = work on the progressions and/or sticking points. Strength: Front Squats Every 1:15 till failure complete: 3 Front Squats (Men add 20lb; Women add 10lb every interval) *Complete at least 6 intervals. Metcon:...Read More

October 15, 2017 Rest Day.  Get out and enjoy your day.Read More

October 14, 2017 Partner WOD In teams of 2 complete the following for time: “Naughty Nikki V2” 83 Wall Balls (20/14) then, 3 Rounds: 10 Snatches (135/95) 9 Muscle ups then, 830m Run Together then, 4 Rounds of: 10 Clean & Jerks (135/95) 9 Strict Handstand Push ups then, 83 Wall Balls *Partition reps as...Read More

October 13, 2017 Gymnastics: 10 minute EMOM Odd: 1 Rope Climb (15′) Rx+(20′) Even: 12 Toes-to-Bar Strength:  Hang Cleans EMOM x 3: 4 Hang Cleans @ 65% Rest 1:00 EMOM x 3: 3 Hang Cleans @ 70% Rest 1:00 EMOM x 3: 2 Hang Cleans @ 75% Metcon: 10-8-6-4-2 reps of: Thrusters (135/95) *Complete 30...Read More

October 12, 2017 Conditioning #1: 5 Rounds of: 1 minute AMRAP 200ft Sprint AMRAP Burpee Box Jump Overs (24″/20″) 1:00 Rest Rest 3:00 Conditioning #2: 10 minute AMRAP 10 Calorie Ski or 10 Calorie Bike 10 Double Kettlebell Sit ups Rest 3:00 Conditioning #3: 10 minute AMRAP 250m/200m Row :30 Rest between RowsRead More