May 1, 2018 Metcon: 5 Rounds for time: 400m Run 12 Chest-to-Bar Pull ups 100ft Overhead 1-Arm Kettlebell Carry (70/53)* *Switch at the 50ft mark. Core/Midline: 18-15-12-9-6-3 reps of: Calorie Row or Ski (Athlete’s Choice) GHD Sit upRead More

April 30, 2018 Strength: Back Squats 3 x 10 @ 65-70% *Rest as needed between sets.  Must complete all 10 reps unbroken. Metcon: (For time) 20 Thrusters (135/95) 3 Rope Climbs (15′) 10 Thrusters 2 Rope ClimbsRead More

April 29, 2018 Rest Day. Get out and enjoy your day.Read More

April 28, 2018 REMINDER: We are going to Pins Mechanical Company (Dublin location) to play some games, have some food & drinks, and just get together outside the gym.  Meet up there around 2:00.  Bring friends and family. Partner WOD Teams of 2 complete the following for time: 25 Synchronized Burpees 100 Alternating Dumbbell Snatches...Read More

April 27, 2018 Strength: Deadlifts 5 x 5 Axle Bar Deadlifts *Progressive loading Metcon: “Hawley” 10 Back Squats (1.5 x Bodyweight) 20 Front Squats (Bodyweight) 30 Overhead Squats (3/4 x Bodyweight) 40 Air Squats *If unable to perform the squats at the Rx weight, choose moderate to weights that you are able to perform multiple...Read More

April 26, 2018 Metcon: 2 Rounds for time: 26 Ring Push ups 26 Kettlebell Swings (53/35) 26 Abmat Sit ups 26 Kettlebell Front Rack Lunges (53/35) (13-Right Arm, 13-Left Arm) 26 Pull ups Accessory: 2-3 Rounds: 5 Barbell Sotts Press 15 Hip Extensions 5 Barbell Front Rack Sotts Press 15 Barbell Good MorningsRead More

April 25, 2018 Gymnastic Skills: 10 min AMRAP 1 Rope Climb (15′) 15 Air Squats 7 Ring Dips 15 Air Squats *Increase Ring Dips by 1 rep each round. Metcon: Hero WOD “Abatte” 1 mile Run 21 Clean & Jerks (155/105) 800m Run 21 Clean & Jerks (155/105) 1 mile Run COMPETITIVE CROSSFIT CLASS –...Read More