October 4, 2017 Gymnastics: Muscle up Skills/Drills 3 x 5 False Grip Ring Rows 3 x 5 Pull Thrus 3 x 3 Ring Dip Press Out to Support (:05) Metcon: 20 minute AMRAP 1 Muscle up (Rings) 2 Squat Snatches (50% of 1 RMx) 3 Bar Facing Burpees COMPETITIVE CROSSFIT CLASS – 5:30pm For Time:...Read More

October 3, 2017 Strength: Back Squat 10-5-3-1-1-3-5-10 *Goal of this squat session is to find a good weight for each of the 10, 5, and 3 sets, and then hit 2 heavy singles.  Try to hit the same weight on the way back up for the 3, 5, and 10.  Do not use your normal...Read More

October 2, 2017 Due to the number of teams that still need to complete the CrossFit Team Series workouts, we will be running two of the workouts for today’s wod so we are not having any interference during class times.  If you are not doing the Team Series, you will complete the Strength Portion and...Read More