May 25, 2019 Partner WOD In teams of 2, complete the following with a 30:00 time cap: 3 Rounds of: 600m Partner Run w/ Medicine Ball (20/14) 50 Kettlebell Swings (53/35) 40 Box Jump Overs (24″/20″) …Directly into: 30 Power Cleans (115/75) 25 Power Cleans (135/95) 20 Power Cleans (155/105) 15 Power Cleans (185/125) AMRAP...Read More

May 24, 2019 SCHEDULE ANNOUNCEMENT Monday’s Schedule for Memorial Day is 9:00am – 11:00am ONLY.  Heat 1 of “Murph” will start around 9:00am and Heat 2 will start around 10:00am.  Come hang out and support and remember those who have served. Strength: Hang Squat Snatch 5-4-3-2-1 *Start around 65-70% and build. Sets must be completed...Read More

May 23, 2019 ANNOUNCEMENT: Don’t forget to sign up for our 4th Annual Fundraiser – CrossFit for Dreams.  Come support the Grove City Buddy Ball League.  More details and Registration can be found at: https://www.eventbrite.com/e/crossfit-for-dreams-tickets-58441954459  Metcon:  4 Rounds for time of: 400m Run 60ft Double Dumbbell Walking Lunges* (50/35 x 2) 10 Double Dumbbell Hang...Read More

May 22, 2019 Strength Conditioning: Bench Press 3:00 AMRAP Max Bench Press @ 115/75 Rest 3:00 3:00 AMRAP  Max Bench Press @ 135/85 Rest 3:00 3:00 AMRAP  Max Bench Press @ 155/95 Metcon: (REPEAT WOD WEDNESDAY) 10 minute AMRAP 2000m/1750m Row AMRAP in remaining time: Devil Presses (50/35 x 2) *This is a Repeat WOD...Read More

May 21, 2019 Metcon: (For time) 10 Muscle ups* (Bar or Rings) 20 Handstand Push ups* 30 Power Snatches (95/65) 20 Handstand Push ups 10 Muscle upss *Scale: Muscle up = 2:1 Pull ups (any variety), HSPU = 2:1 Hand-Release Push up Accessory Work 2 Rounds: (Not for time) 10 Dumbbell Step ups (5 per...Read More

May 20, 2019 Strength: Back Squat 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 90+% *Start new set every 2:30 Metcon: Every 2:00 x 7 Rounds 36 Double Unders 9 Toes-to-Bar 3 Power Cleans* *Athlete choices own starting weight.  Increase...Read More

May 19, 2019 Rest Day.Read More