October 1, 2019 Metcon: 5 Rounds (Not for time) 4 Deadlifts 3 Hang Power Cleans 2 Shoulder to Overhead *Complete the above as a Unbroken Complex.  Build to a Heavy Complex over the 5 Rounds. *After each round, complete a 200m Run. Core/Midline: 3 Rounds of: 20 Alternating V-ups 20 Plank up & downsRead More

September 30, 2019 Strength: Squat Clean & Jerk 5:00 AMRAP of: (CrossFit Open Workout 11.3) Squat Clean & Jerk (165/110) Rest 10:00 At the 15:00 mark complete,  Metcon For time: 30/25 Calorie Row 30 Toes-to-Bar 30 Handstand Push ups 30 Chest-t0-Bar Pull ups (Rx+ 20 Bar Muscle ups) 30 Handstand Push ups 30 Toes-to-Bar 30/25...Read More

September 29, 2019 Rest Day. Get out and enjoy your day.Read More

September 28, 2019 REMINDER: Heats will start at 9:20am, 9:45am, 10:10am, and 10:35am.  If you have not registered for a heat, we will place you in a heat upon arrival.  Come ready to have some FUN and support JENNY MALEC. “Jenny” Benefit WOD Teams of 3: 2 Rounds (each person): 20 Calorie Row 14 Calorie...Read More

September 27, 2019 Strength: Squat Clean A. Squat Clean Warm up (using an empty Barbell) 2 Rounds (Not for time) 3 High Hang Squat Cleans 3 Hang Squat Cleans 3 Squat Cleans B. Squat Clean Cycling 2 Rounds of: 10 Squat Cleans @ 50% 8 Squat Cleans @ 60% 6 Squat Cleans @ 70% 4...Read More

September 26, 2019 Metcon: 18 minute AMRAP 30 Kettlebell Swings (53/35) 25/20 Calorie Bike 20 Burpees Over Kettlebell 15 Deadlifts (225/155) Skill/Accessory Work: 2-3 Sets (Not for time) 10 Alternating Single Arm Bench Press (5 each arm) Rest :30 5 Strict Pull ups Rest :30 10 Cal Ski Erg Rest :30 5 Chin ups Rest...Read More

September 25, 2019 Strength: Pressing Cycling A. Pressing Warm up (use empty barbell) 2 Rounds of: (Not for time) 3 Strict Press 3 Push Press 3 Push Jerks 3 Split Jerks B. Pressing Cycling 21 Strict Press (95/65) 15 Push Press (135/95) 9 Push Jerks (175/125) 6 Split Jerks (215/145) *This Pressing Cycling is not...Read More