January 4, 2018 Strength (Gymnastics): 6 x 3 Dips (Rx+ Weighted – AHAP) *Complete a :30 Hollow Hold after each set of Dips.  For the Dips and Hollow Hold, focus on Good Positioning. Metcon: 4 Rounds for time: 30 Double Unders 15 Deadlifts (185/125) 15 Box Jumps (24″/20″) Accessory: TBD if time leftRead More

January 3, 2018 Strength: Deadlifts EMOM x 6 3 @ 70% Metcon: 12 minute AMRAP 8 Power Snatch (95/65) 10 Burpees COMPETITIVE CROSSFIT CLASS – 5:30pm AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20)...Read More

January 2, 2018 Today we begin an 8 Week “Open Prep” Strength & Conditioning Cycle.  There are three main GOALS for this cycle. 1. To increase PHYSIOLOGICAL ADAPTATION for the 10-15 minute range. 2. To increase MENTAL TOUGHNESS. 3. To familiarize YOURSELF with rep schemes for “Open” Specific Movements. For those looking to participate in...Read More