October 18, 2019 Strength: Power Clean 5 sets of: 3-Position Power Clean (High Hang, Above the Knees, Floor) *Build to a Heavy 3-Position Clean. Metcon: 21-15-9 reps of: Calorie Row Box Jump Overs (24″/20″) Wall Balls (20/14)Read More

October 17, 2019 Gymnastics Work 8 minute EMOM Odd: 6-10 Pull ups Even: 2-3 Wall Walks *Goal on the Pull ups should be to complete an unbroken set each round.  Pick a number and try and stay with it. Metcon: Every 4:00 x 4 Rounds 15 Toes-to-Rings 20 Kettlebell Swings (53/35) 60 Double Unders *For...Read More

October 16, 2019 Strength: Split Jerk A. 5 sets of: 1 Tall Jerk + 1 Split Jerk *Stay light and focus on Speed and Footwork. B. EMOM x 10 1 Split Jerk *Progressive loading Metcon: 3 Rounds of: 1 Rope Climb (15′) 300m Run 150ft Sled Drag (75ft out, 75ft back) (160-205/115-160) 200ft Farmer Carry...Read More

October 15, 2019 Metcon: (For time) 2000m Row then, 10 Rounds of: 2 Power Cleans @ 75-80% 4 Lateral Barbell Burpees 8 Pistol Squats* *Scale = 12 Close Stance Squats Accessory: To be determined if time permitsRead More

October 14, 2019 Strength: Lunges Every 2:00 x 5 Rounds 12 Overhead Axle Bar Lunges *Athletes can choose their own weights.  Progressive loading if possible. Metcon: 12 minute AMRAP 200m Run 15 Axle Bar Deadlifts (200/120) 15 Handstand Push upsRead More

October 13, 2019 Rest Day. Reminder: For those that have completed Open Workout 20.1, don’t forget to log your scores before Monday night at 8:00pm.  Anyone thinking of Redoing it?Read More

October 12, 2019 SCHEDULE ANNOUNCEMENT: The 9:00am Class will consist of the 2020 CrossFit Open Workout 20.1 We will be running heats for those athletes that have signed up to take part in the Open.  All others, not signed up for the Open, can still do the workout, but they will be place in later...Read More