April 3, 2019 Strength: Bench Press 5 Reps @ 70% 3 Reps @ 75% 5 Reps @ 70% 3 Reps @ 80% 5  Reps @ 70% 3 Reps @ 85% *Rest 2:00 between sets. Metcon: Every 4:00 x 4 Rounds: 12 Alternating Dumbbell Snatches (50/35) 12 Burpees Over Dumbbell 15/12 Calorie Row GYMNASTICS Class at...Read More

April 2, 2019 Metcon: 4 Rounds of: 1:00 Assault Bike or Ski Erg 1:00 Clean & Jerk (155/105) 1:00 Double Unders 1:00 Deadlifts (155/105) 1:00 Rest Core/Midline: Accumulate 3:00 Ring Plank *Complete 15 Abmat Sit ups or 10 GHD Sit ups every break. Happy Birthday to CrossFit member, Ed Hayes.  Hope you have a great...Read More