March 3, 2017 REMINDER: There is NO 5:30pm CLASS TODAY. This is when the CrossFit Open Heats will start. Athletes competing – Please make sure you sign up for a heat time and be ready to go. Thank you. Strength: A. Split Jerks: EMOM x 8: 2 Reps @ 75% B. Front Squats: EMOM x...Read More
March 1, 2017 Conditioning #1: 5 Rounds of: 10 Burpees 50 Double Unders Rest 5:00 Gymnastics Conditioning: 18-12-9-6 reps of: Unbroken Toes-to-Bar *Complete 18 Unbroken Wall Balls after each set of TTB. *Complete a 10 Calorie Row Penalty for each set not completed Unbroken – this is for the TTB and Wall Balls. GYM-DURANCE COMP...Read More
February 28, 2017 Strength: A. Bench Press: EMOM x 6: 5 Reps @ 70% B. Deadlift: EMOM x 5: :15 Max Reps @ 40%, :45 Rest Metcon: “Death by Complex” Each minute complete the following Complex, adding 1 additional Jerk each round. Power Clean Front Squat Jerk (can be Push or Split)Read More
February 27, 2017 Strength: (Week #1) Today begins another Strength Cycle, but this will be more of a maintenance cycle as we are currently in the CrossFit Open. This will run approximately four to five weeks. Please try and keep record of the weights that you do. A. Power Cleans: 5 x 3 *Work to...Read More
February 26, 2017 Rest Day. For those interested Open Gym is 4:30pm-6:00pm. Please remember to submit you CrossFit Open 17.1 Scores before Monday night at 8:00pm. Read More
