December 31, 2017 HOLIDAY HOURS We will be CLOSED on Monday, January 1, 2018. Classes will resume normal schedule on Tuesday, January 2. Rest Day. Be Safe and Enjoy your New Year’s Eve.Read More
December 30, 2017 Partner WOD In teams of 2 complete the following: “Usher” 31 minutes to get as far as possible of: 10-12-14-16-18-20…increasing by 2 reps of each of: Power Cleans (115/75) (Rx+ 135/95) Bar Facing Burpees (two foot take off) Calorie Row, Bike, or Ski *Partition reps as needed. Happy Birthday to CrossFit member,...Read More
December 29, 2017 HOLIDAY HOURS We will be CLOSED on Monday, January 1, 2018. Classes will resume normal schedule on Tuesday, January 2. Strength: 10 minute EMOM Odd: 3 Squat Cleans Even: 3 Jerks (Push or Split) *Start around 65-70% and progressively load from there. Rest 2:00 Then, 3 Attempts at: 1 Rep Max Clean...Read More
December 28, 2017 Metcon: (For time) 1000m Row 50 Pull ups 30 Front Squats (135/95) (Rx+ 165/115) 50 Pull ups 1000m Row Accessory: 2 Rounds (not for time) 200ft Waiters Walk – R (53/35) 1:00 Plank Hold (low) 200ft Waiters Walk – L 10 – 1 & 1/4 Toes-to-Bar* *Tap the bar, then come down...Read More
December 27, 2017 Gymnastics: 200m Ski Erg or 0.3mi Bike 7 Ring Muscle ups* 200m Ski Erg or 0.3mi Bike 7 Ring Muscle ups 200m Ski Erg or 0.3mi Bike 7 Ring Muscle ups *Scale = 10 False Grip Ring Pull Thru + Ring Dip Metcon: 17 minute AMRAP 2 Rounds of: 7 Handstand Push...Read More
December 26, 2017 REMINDER: NO 5:30am Class Today. All other Classes are Regular Schedule. Strength: Snatch Complex Every 1:30 x 5 sets 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch *Progressively load to a heavy complex. Rest 2:00 Then, 3 Attempts at: 1 Rep Max Snatch Metcon: 3 Rounds for time of: 10...Read More
