October 11, 2018 Conditioning: Every 2:00 x 4 Rounds: 25-50-100ft Shuttle Sprints Metcon: 3 Rounds for time: 25 Dumbbell Push Jerks (50/35 x 2) 50 Double Unders 25 Dumbbell Step ups (50/35 x 2 to 20″) 50 Double UndersRead More

October 10, 2018 Strength: Back Squats & Muscle ups 5 Rounds of: (Not for time) 5 Back Squats @ 75-80% 5 Ring Muscle ups* *Scale = 10 Ring Dips *After you complete your set of Back Squats, complete a set of 5 Muscle ups or 10 Ring Dips. This is more of a Strength WOD,...Read More

October 9, 2018 Metcon: 20 minute AMRAP 20 Overhead Squats (95/65) 20 Toes-to-Bar 20 Handstand Push ups* 20 Calorie Row *Scale = 2:1 Hand-Release Push ups Gymnastics Conditioning: For time: 35 Pull ups (Rx+ 35 Chest to Bar Pull ups) *Every break = 15 Wall Balls Happy Birthday to CrossFitter, Nikki Fleming.  Hope you have...Read More

October 8, 2018 Strength: Power Clean Every Minute on the Minute (EMOM) x 10 Rounds 1 Power Clean @ 80-85% *Focus on a good first pull, explosive second pull, and then a solid catch under the bar.  Work on catching in a solid POWER POSITION. Metcon: (For time) 800m Run 21 Power Cleans (155/105) 400m...Read More

October 7, 2018 Rest Day. Get out and enjoy your day.Read More

October 6, 2018 Partner WOD In teams of 2, complete the following: For time: 60 Calorie Ski Erg (switch as needed) then, 6 Rounds of: (Alternating rounds) 7 Thrusters (75/55) 7 Pull ups 7 Burpees then, 80 Calorie Row (switch as needed) then, 4 Rounds of: (Alternating rounds) 7 Thrusters (75/55) 7 Pull ups 7...Read More

October 5, 2018 For today’s workout, the Class will be divided into two groups (depending on Class size).  Half the class will complete Part A while the other half completes Part B.  Then groups will switch. Class Part A Strength: Sled  Drags For time: 400m Sled Drag (backwards) 400m Sled Drag (forwards) *Sled Drags are...Read More