May 25, 2018 Strength: Deadlifts Build to a Heavy sets of: 7 Deadlifts 5 Deadlifts 3 Deadlifts *Rest as needed between sets.  Each set must be completed Unbroken as a FULL set. Metcon: 10 minute AMRAP 4 Deadlifts (315/225) 8 Deficit Handstand Push ups (4″/2″)Read More

May 24, 2018 Metcon: 20 minute AMRAP 100ft 1-Arm Overhead KB Walking Lunges (R-50ft, L-50ft) 10 Burpees Over Kettlebell 100ft 1-Arm Front Rack KB Walking Lunges (R-50ft, L-50ft) 20 GHD Sit ups* *Scale = 30 Abmat Sit ups Skill Accessory: 10 Rope Climbs (Rx+ = 5 Legless + 5 Regular)Read More

May 23, 2018 Strength: Front Squats 6 x 2 @ 80-85% Metcon: Lady WOD – “Team Jackie” Teams of 2 complete: 2000m Row (switch every 250m) 100 Thrusters (45/35) (switch every 12-15 reps) 60 Pull ups (switch every 10-15 reps) *Work together to complete this workout.  Partners must switch at the required distance or number...Read More

May 22, 2018 Metcon: “Running DT” 5 Rounds for time: 200m Run 1 Round of “DT” (155/105) *1 Rnd = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks Accessory/Midline: 28 Abmat Sit ups 28 Toes-to-Bar 28 GHD 28 Toes-to-Bar 28 Abmat Sit ups Happy Birthday to CrossFitters, Rachel Collins & Danny Turner.Read More

May 21, 2018 Strength: 3-Rep Hang Snatch Every 1:30 x 6 Rounds 3 Hang Snatches *Power or Squat Snatch- Athlete’s choice.  Progressive loading if possible. Metcon: 3 Rounds for time of: 50 Air Squats 7 Muscle ups* 10 Hang Power Snatch (115/75) *Scale = 7 Strict Pull ups + 7 Strict DipsRead More

May 20, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

May 19, 2018 Team WOD Teams of 2-3 complete the following: For time: (30 min. cap) 600m Row or 400m Partner Run 80 Deadlifts (155/105) 600m Row or 400m Partner Run 60 Hang Power Cleans (155/105) 600m Row or 400m Partner Run 40 Front Squats (155/105) 600m Row or 400m Partner Run 20 Push Jerks...Read More