February 1, 2018 Strength: Clean & Jerk Build to a Heavy Double Clean & Jerk *Reps do not have to be Touch & Go.  You can drop and rest.  Try to complete the second rep within 10-15 seconds. Metcon: 5 Rounds of: 9 Bench Press (185/125) 12 Box Jumps Conditioning: 3-5 Rounds of: 200m Ski...Read More

January 31, 2018 Strength: Push Press 9 minute AMRAP Push Press @ 75% *Be sure to keep GOOD Form with these Push Press.  If form starts to fail, take your time and rest. Metcon: (For time) 15-12-9 reps of:  Front Squats (155/105) 30-25-20 reps of: Push ups COMPETITIVE CROSSFIT CLASS – 5:30pm Gymnastics Chipper For...Read More

January 30, 2018 Strength: Deadlifts 9 minute AMRAP Deadlifts @ 75% *Be sure to keep GOOD Form with these Deadlifts.  If form starts to fail, take your time and rest. Barbell Technique: Work on Squat Snatches and Technique to warm up for the WOD Metcon: 12 minute AMRAP 5 Squat Snatches (135/95) 10 Toes-to-BarRead More

January 29, 2018 Week #5: Open Prep Strength & Conditioning Program Continue to push hard through these Strength AMRAPs this week and really start focusing on these WODs.  Keep your head in the game and keep up the hard work. Strength: Back Squats 9 minute AMRAP Back Squats @ 75% *Be sure to keep GOOD...Read More

January 28, 2018 Rest Day. Get out and enjoy the warmer weather.Read More

January 27, 2018 Partner WOD Teams of 2, complete the following: “Open Test” 20 minute AMRAP – switch who works every :30 interval 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps 40 Toes-to-Bar 30 Chest-to-Bar Pull ups 30 Burpees 20 Power Cleans (145/100) 20 Push Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle...Read More

January 26, 2018 Strength (Gymnastics): Weighted Pull ups 7 minutes: Build to a Heavy Triple (Scale: 7 min AMRAP: Complete sets of 3 Strict Pull ups – sets must be in 3’s) Rest 2:00 Weighted Push ups 7 minutes: Build to a Heavy Triple (Scale: 7 min AMRAP: Complete sets of 3 Push ups –...Read More