February 11, 2017 Partner WOD Teams of 2 complete the following:  Partition reps as needed. 20 minute AMRAP 20 Thrusters @ 115lb/75lb 20 Box Jumps @ 24″/20″ 20 Bar Over Burpees 30 Thrusters @ 95lb/65lb 30 Box Jumps 30 Bar Over Burpees 40 Thrusters @ 75lb/55lb 40 Box Jumps 40 Bar Over Burpees 50 Thrusters...Read More

February 10, 2017 Strength: A. Snatch Complex: 1 Snatch Grip Deadlift + 1 Snatch + 1 Overhead Squat: 5 sets B. Clean Complex: 1 Clean + 2 Split Jerks: 5 sets Metcon: 15 minute running clock: 5 minutes of: Rowing 4 minutes of: Push Ups 3 minutes of: Deadlifts @ 225lb/155lb 2 minutes of: Pull...Read More

February 9, 2017 Metcon: 4 Rounds for time of: 15 Burpees to 6″ 15 Toes-to-Bar 15 Handstand Push ups 15 Calories on Assault Bike or Ski Erg (switch each Rnd) Mobility: Spend 10 minutes working on some issue spots Core/Midline: Tabata: (12 total intervals of :20/:10) Abmat Sit ups & Mountain Climbers *Alternate back and...Read More

February 8, 2017 Conditioning #1: 8 minute AMRAP 5 Burpee Box Jump Overs @ 20″ 20 Air Squats Rest 3:00 Conditioning #2: 3 Rounds of: 10 Power Cleans @ 135lb/95lb 20 Wall Balls @ 20lb/14lb Rest 3:00 Conditioning #3 For Time: 50 Calorie Row GYM-DURANCE COMP CLASS – 5:30pm 0:00 – 10:00 350ft Shuttle Sprint...Read More

February 7, 2017 Strength: A. Front Rack Lunges: 4×8 (2:1) (prog. loading) *Try to Repeat or beat your weights from Week #2 B. Clean Grip Deadlifts: 6×3 (prog. loading) *Try to Repeat or beat your weights from Week #3 Metcon: CrossFit Open WOD 12.2 10 minute AMRAP 30 Snatches @ 75lb/45lb 30 Snatches @ 135lb/75lb...Read More

February 6, 2017 Strength: Week #6 A. Pause Thruster: 6×3 (prog. loading) *Rest 1 second in the bottom of each rep before coming up. B. Behind-the-Neck Push Press: 4×8 (prog. loading if possible) Metcon: (For time) 21 Thrusters (95lb/65lb) 5 Rope Climbs (15′) 15 Thrusters 3 Rope Climbs 9 Thrusters 1 Rope ClimbRead More

February 5, 2017 Rest Day.  Get Ready for the Super Bowl. Stay tuned to Facebook for possible Open Gym.Read More