September 24, 2019 Metcon: Every 5:00 x 4 Rounds: 30 Wall Balls (20/14) 20/15 Calorie Row 10 Burpee Pull ups *Goals is to complete the work inside the 3:00 – 4:00 time frame, therefore giving yourself a 1:00 Rest. Accessory: 2-3 Rounds (Not for time) :15 Chin Over Bar Hold :30 Overhead Squat Hold :45...Read More

September 23, 2019 Strength: Squats 6 sets of: 2 Front Squats 4 Back Squats *Use 65% of your Back Squat for both lifts.  *Complete the 2 Front Squats, rack it, and immediately complete the 4 Back Squats.  Rest as needed before starting your next set. Metcon: 10 minute AMRAP 6-8-10-12… and so on of: Handstand...Read More

September 22, 2019 Rest Day. Get out and enjoy your day, or sit back, relax, and watch some Football!!!Read More

September 21, 2019 Partner WOD In teams of 2 complete the following: A. 6:00 AMRAP of: 6 Burpees to 6″ (You Go, I Go) Rest 2:00 B. 6:00 AMRAP of: 9 Pull ups (You Go, I Go) Rest 2:00 C. 6:00 AMRAP of: 12 Wall Balls (20/14) (You Go, I Go) Rest 2:00 D. 6:00...Read More

September 20, 2019 Strength: Squat Snatch A. Snatch Warm up (using empty Barbell) 2 Rounds of: (Not for time) 3 High Hang Squat Snatch 3 Hang Squat Snatch 3 Squat Snatch 3 Snatch Balance B. Squat Snatch Cycling 2 Rounds of: 10 Squat Snatches @ 50% 8 Squat Snatches @ 60% 6 Squat Snatches @...Read More

September 19, 2019 Metcon: 3 Rounds of: 25/20 Calorie Row 75 Double Unders then immediately into… 3 Rounds of: 20 Dumbbell Hang Snatches (50/35) (must alternate every 5 reps) 50ft Single Arm Overhead Dumbbell Lunges (50/35) 12 Lateral Burpees Over Dumbbell HAPPY BIRTHDAY to CrossFit member, Carloyn O’Leary.  Hope you have a GREAT DAY!!!Read More

September 18, 2019 Strength: Strict Press 10 Reps @ 50% 8 Reps @ 60% 6 Reps @ 70% 4 Reps @ 80% 2 Reps @ 90% *Complete 10-12 Banded Dumbbell Pull Overs after each set.  Rest as needed before starting next set. Metcon: (For time) 600m Run 20 Muscle ups 600m Run *Ring or Bar...Read More