August 22, 2018 Strength: Deadlifts EMOM x 10 Odd: 3 Deadlifts @ 75% Even: 20 Air Squats Metcon: 7 minute AMRAP 5 Power Cleans (185/125) 1-2-3-4… Ring Muscle ups* *Increase Ring Muscle ups by 1 rep each Round. *Scale = 3 Dips = 1 Muscle up Join us at 5:30pm for Gymnastics Class. Lean some...Read More

August 21, 2018 Metcon: 4 Rounds for time: 400m Run 75 Double Unders Accessory: 2-3 Rounds 100ft Overhead Dumbbell Carry (R) + Kettlebell Farmer Carry (L) 100ft Overhead Dumbbell Carry (L) + Kettlebell Farmer Carry (R) :30 Kettlebell Front Rack Wall Sit Happy Birthday to CrossFit member, Tim Rushley.  Hope you have a great day.Read More

August 20, 2018 Strength: Back Squat Conditioning EMOM x 12 (3 Rounds) Min. 1: 3 reps @ 75% Min. 2: 2 reps @ 80% Min. 3: 1 rep @ 85% Min. 4: Rest Metcon: (For time) 21-15-9 reps of: Sumo-Deadlift High Pulls (75/55) Thrusters (75/55) Overhead Squats (75/55)Read More

August 19, 2018 Rest Day.  Get out and enjoy it.Read More

August 18, 2018 Partner WOD In teams of 2, complete the following: 6 Rounds (3 Rnds each person) 1 Wall Climb 10 Kettlebell Swings (53/35) 30 Double Unders then, 400m Run (as a team) then, 4 Rounds (2 Rnds each person) 2 Wall Climbs 15 Kettlebell Swings (53/35) 45 Double Unders then, 400m Run (as...Read More

August 17, 2018 Strength: Pause Front Squats 5 sets of 2: Pause Front Squats (:03 pause in bottom with each rep) 60%-65%-70%-75%-80% Metcon: 12 minute AMRAP 1 Rope Climb (15′) 10 Handstand Push ups 5 Deadlifts (315/225)Read More

August 16, 2018 Metcon: 25 minute EMOM Min 1. 15 Box Jump Overs (24″/20″) Min 2. 12 Toes-to-Bar Min 3. 9 Burpees to 6″ Min 4. 6 Hang Clean & Jerks (115/75) Min 5. Rest *Work for roughly :40-:50 each minute.  If you start to fall behind, scale back on the reps to be within...Read More