July 21, 2018 SCHEDULE ANNOUNCEMENT There are NO CLASSES TODAY due to the CrossFit for Dreams Fundraiser. Come show your support by participating in the workout or by taking part in the other fun events. The fundraiser has been moved to the gym – 5320 Krieger Court, Columbus, OH 43228. The Buddy Ball Game has...Read More
July 20, 2018 SCHEDULE ANNOUNCEMENT: Reminder there are NO CLASSES SATURDAY. We are hosting our CrossFit for Dreams Fundraiser to benefit the Grove City Buddy Ball League. Come show your support. Fundraiser is at Windsor Park in Grove City at the Buddy Ball Field – 3400 Ventura Blvd, Grove City, OH 43123 Strength: Bench Press...Read More
July 19, 2018 Metcon: 25 minute EMOM Min. 1: 10 Toes-to-Bar Min. 2: 15 Hand-Release Push ups Min. 3: 20 Russian Kettlebell Swings Min. 4: 0:40 Plank Hold Min. 5: Rest Gymnastics Conditioning: Not for time, but Quality: 200m Run 3 Wall Walks 200m Run 6 Wall Walks 200m Run 9 Wall WalksRead More
July 18, 2018 Strength: Push Press 5-5-3-3-1-1 *Start around 65-70% and build to 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. Barbell Conditioning: Every :90 for 15 Rounds: 1 Power Clean + 2 Front Squats + 1 Jerk...Read More
July 17, 2018 Metcon: 7 – 2:00 intervals of: 20/18 Calorie Row Max GHD or Abmat Sit ups (in remaining time of 2:00 interval) *Rest 1:00 between intervals. Accessory: 2 Rounds (not for time): 10 Back Squats w/ 0:03 Pause (Empty Barbell) 10 Single Leg RDL (Empty Barbell) (Right Leg) 10 Single Leg RDL (Left...Read More
July 16, 2018 Metcon: (Birthday WOD) “Parsley and Brown” – a version of Filthy Fifty with a twist 2 Rounds of: (35 min cap) In teams of 2, complete the following by switching every 0:42. 50 Box Jumps (24″/20″) 50 Pull ups 50 Kettlebell Swings (53/35) 50 Front Rack KB Lunges (53/35) 50 Knees-to-Elbow 50...Read More
