March 11, 2019 Strength: Split Jerk Establish Heavy set of 2 (15:00) Metcon: 3 Rounds or 15 minutes (whichever comes first) 11 Hang Squat Snatch (95/65) 19 Ring Rows 11 Overhead Squats (95/65) 19 Box Jump Overs (24″/20″) Happy Birthday to CrossFit member, Amber Coffman and her Father and our Newest On-Ramper, Rick Parsley. Have...Read More
March 10, 2019 Rest Day. CrossFit Open 19.3 If you need to complete Open Workout 19.3, please get with coaching staff so we can coordinate a time to get your scheduled. If you have already completed the workout, don’t forget to submit your score!!!Read More
March 9, 2019 REMINDER: CrossFit Class at 9:00am CrossFit Open Heats will start around 10:00am. Please sign up for a heat time and be ready to go. If unable to attend Saturday heats, please let coaching staff know. Core/Midline/Extended Warm-up 3 Rounds per person 15/12 Calorie Ski Erg *Partner holds Double Kettlebell Front Rack (35/25)...Read More
March 8, 2019 REMINDER: CrossFit Open Workout 19.3 will take place tomorrow (Saturday) starting around 10:00am. Please sign up for a heat. Come ready to kick butt! Strength: Muscle ups + Snatches 10 Muscle ups 5 Snatches @ 70% 8 Muscle ups 4 Snatches @ 75% 6 Muscle ups 3 Snatches @ 80% 4 Muscle...Read More
March 6, 2019 Strength: Back Squat 5 x 1 @ 85% *All sets are to be completed at the same weight. Metcon: (For time) 25/20 Calorie Bike 40 Medicine Ball Cleans (20/14) 200ft Burpee Broad Jump 40 Medicine Ball Cleans 25/20 Calorie Bike (15:00 time cap) GYMNASTICS CLASS at 5:30pm Come get Gym-Nasty with us!!!Read More
