July 28, 2018 Schedules are back to NORMAL today. CrossFit Classes at 8:00am and 10:00am. KidsFit and Oly Class at 9:00am Partner WOD 0:00 – 7:00 300ft Shuttle Sprint (50-50, 100-100) 10 Alternating Dumbbell Snatches (50/35) *Athlete 1 completes a full round, then athlete 2 completes a full round. 7:00 – 10:00 Rest 10:00 –...Read More
July 26, 2018 Metcon: (For time) 50 Clean & Jerks (135/95) Every minute on the minute, starting at 0:00, complete 5 Toes-to-Bar. Once you complete your 5 Toes-to-Bar, complete Clean & Jerks within the remaining time of the minute. Workout is complete when you complete the 50 Clean & Jerks. Accessory: 2 Rounds (Not for...Read More
July 25, 2018 Gymnastics Strength: 15-12-9-6-3 of: Handstand Push ups 3-6-9-12-15 of: Strict Pull ups *Focus on GOOD/QUALITY movements here. Stay tight in your positions. If you need to scale back on the reps that’s ok, but this should be challenging. Metcon: (For time) 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Hang Snatches...Read More
July 24, 2018 Strength: Front Squat 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: 21-15-9 reps of: Front Squats (135/95) Kettlebell Swings (70/53) 400m RunRead More
