November 3, 2017 Gymnastics Conditioning 8 minute EMOM 200ft Sprint Remaining time in each minute: Max Hollow Rocks & Hand-Release Push ups Odd minutes = Hollow Rocks; Even minutes = HR Push ups Strength: Back Squats: 6 x 2 Sets 1 & 2: 75% Sets 3 & 4: 80% Sets 5 & 6: 85% Metcon:...Read More

November 2, 2017 Metcon: 20 minute AMRAP 800ft Front Rack Kettlebell Carry (Buy-In) (53/35 x 2) then, 4 Rounds of: 20 Burpees 20 Alternating Kettlebell Snatches (53/35) AMRAP in remaining time: Rope Climbs (15′) Accessory: 2 Rounds (not for time) 100ft Plate Push (35/25) 100ft Reverse Sled Drag (Bodyweight) Happy Birthday to CrossFit member, Monica...Read More