October 4, 2019 Strength/Skills: 20 minutes of: 10 Good Mornings (Weighted)* Handstand Walk Practice** *Athlete’s choice on weight **Scaling Options: A. 2-3 Wall Walks + 10-14 Shoulder Taps B. 2-3 Wall Walks + :20-:30 Handstand Hold Conditioning: 3 Rounds of: 10/8 Calorie Ski Sprint 15/12 Calorie Bike Sprint Rest 2:00 between rounds.Read More

October 3, 2019 Metcon: “CrossFit Open Prep Workout” 3 Rounds of: 19 Wall Balls (20/14) 19 Calorie Row then, 2 Rounds of: 10 Power Snatches (95/65) 12 Bar Facing Burpees then, 1 Round of: 25 Thrusters (95/65) 50 Double Unders 100ft Single Arm Dumbbell Overhead Lunges (50/35) Accessory/Skill Work Coach’s ChoiceRead More

October 2, 2019 Strength: Overhead Squat 5 x 2 of: Overhead Squat + Pause Overhead Squat *Pause :02 in the bottom on Rep #2 Metcon: 12 minute AMRAP 5 Rope Climbs (Buy-In) then, AMRAP in remaining time: 5 Strict Pull ups 10 Overhead Squats (115/75) 15 Box Jumps (24″/20″) GYMNASTICS CLASS at 5:30pm The Open...Read More