February 18, 2017 Team WOD Teams of 3 complete the following. For Time: 400m Run (as a team) 2,000m Row (Barbell must be in Front Rack) 100 Hang Cleans (135lb/95lb) 200 Hand-Release Push ups 400m Run (as a team) *The Team must complete the 400m Run together before the team can move onto the Row. ...Read More

February 17, 2017 Strength: A. Power Snatch: 5×3 B. Power Clean: 5×3 *Goal for both of these is to establish a New 3 Rep Max.  These are Touch & Go. Metcon: 8 minute EMOM 3 Thrusters @ 135lb/95lb AMRAP Wall Balls (20lb/14lb)Read More

February 16, 2017 Conditioning #1: 20 minute AMRAP 5 Deadlifts (315lb/225lb) 100 Double Unders 20 GHD Sit ups Rest 5:00 Conditioning #2: 50 Kettlebell Swings (70lb/53lb)Read More

February 15, 2017 Metcon #1: CrossFit Open WOD 15.4 8 minute AMRAP 3 Handstand Push ups 3 Cleans (185lb/125lb) 6 Handstand Push ups 3 Cleans 9 Handstand Push ups 3 Cleans 12 Handstand Push ups 6 Cleans 15 Handstand Push ups 6 Cleans 18 Handstand Push ups 6 Cleans Etc…adding 3 reps to the Handstand...Read More

February 14, 2017 Strength: A. Pause Back Squat: 5×2 (prog. loading) *Pause 2 sec. in the bottom of the Squat on each rep.  Be sure to maintain a solid brace (hold your breath) and upright torso in the bottom. B. Deadlift: 5×6 (prog. loading) Metcon: (For time) 50 Toes-to-Bar 50 Calorie Row 50 Chest-to-Bar Pull...Read More

February 13, 2017 Strength: Week #7 A. 3 Strict Press + 3 Push Press: 5 sets (prog. loading) B. Close Grip Bench Press: 4×6 (prog. loading) Metcon: (For time) 60 Box Jump Overs (24″/20″) with EMOM of: 4 Ground to Overhead (145lb/105lb) *Every minute stop and complete 4 Ground to Overhead – this can be...Read More

February 12, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More