July 25, 2018 Gymnastics Strength: 15-12-9-6-3 of: Handstand Push ups 3-6-9-12-15 of: Strict Pull ups *Focus on GOOD/QUALITY movements here. Stay tight in your positions. If you need to scale back on the reps that’s ok, but this should be challenging. Metcon: (For time) 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Hang Snatches...Read More
July 24, 2018 Strength: Front Squat 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: 21-15-9 reps of: Front Squats (135/95) Kettlebell Swings (70/53) 400m RunRead More
July 21, 2018 SCHEDULE ANNOUNCEMENT There are NO CLASSES TODAY due to the CrossFit for Dreams Fundraiser. Come show your support by participating in the workout or by taking part in the other fun events. The fundraiser has been moved to the gym – 5320 Krieger Court, Columbus, OH 43228. The Buddy Ball Game has...Read More
July 20, 2018 SCHEDULE ANNOUNCEMENT: Reminder there are NO CLASSES SATURDAY. We are hosting our CrossFit for Dreams Fundraiser to benefit the Grove City Buddy Ball League. Come show your support. Fundraiser is at Windsor Park in Grove City at the Buddy Ball Field – 3400 Ventura Blvd, Grove City, OH 43123 Strength: Bench Press...Read More
July 19, 2018 Metcon: 25 minute EMOM Min. 1: 10 Toes-to-Bar Min. 2: 15 Hand-Release Push ups Min. 3: 20 Russian Kettlebell Swings Min. 4: 0:40 Plank Hold Min. 5: Rest Gymnastics Conditioning: Not for time, but Quality: 200m Run 3 Wall Walks 200m Run 6 Wall Walks 200m Run 9 Wall WalksRead More
