September 2, 2018 Rest Day. LABOR DAY SCHEDULE Monday, September 3 9:00am CrossFit 10:00am Open GymRead More

September 1, 2018 Partner WOD Teams of 2 complete the following: “31 HEROS” 31 minute AMRAP 8 Thrusters (135/105) Rx+(155/105) 6 Rope Climbs (15′) 11 Box Jumps (30″/24″) *Partners will alternate a 200m weighted run and working on rounds of the workout. **Partner 1 will start on the workout while Partner 2 begins a 200m...Read More

August 31, 2018 Strength: Clean & Jerk Conditioning EMOM x 15 Min. 1-4: 3 Clean & Jerks @ 60% Min. 5: Rest Min. 6-9: 2 Clean & Jerks @ 70% Min. 10: Rest Min. 11-14: 1 Rep @ 80% Min. 15: Rest Metcon: 3 Rounds of: 20 Deadlifts (155/105) 200m Run 20 Ring Push ups...Read More

August 30, 2018 Metcon: 5 x 4:00 Windows of: R1: 21 Burpees + 9 Front Squats @ 70% R2: 18 Burpees + 12 Front Squats @ 65% R3: 15 Burpees + 15 Front Squats @ 60% R4: 12 Burpees + 18 Front Squats @ 55% R5: 9 Burpees + 21 Front Squats @ 50% *Rest...Read More

August 29, 2018 Gymnastics Strength: Pull ups 10 minute EMOM Odd: 5-10 Pull ups (QUALITY)* Even: :30 of Shoot-Thrus, Dips, Push ups (Coach’s Call) *Try placing a towel between your feet to focus on staying tight throughout the movement. Metcon: 20 minute AMRAP 25/20 Calorie Row Max Handstand Push ups *Once you fail your set...Read More

August 28, 2018 Metcon: 1 Round of: 800m Run 80 Double Unders 21 Hang Power Cleans (135/95) then, 2 Rounds of: 400m Run 40 Double Unders 15 Hang Power Cleans (135/95) then, 3 Rounds of: 200m Run 20 Double Unders 9 Hang Power Cleans (135/95) Accessory: 3 Rounds of: :30 Plank Up & Downs :10...Read More

August 27, 2018 Strength: Power Snatch Establish Heavy Single Power Snatch (15 minutes) *Take your time and progressively load.  Focus on hitting a few reps at different weights before adding more weight. Metcon: (For time) “Randy” 75 Power Snatches (75/55)Read More