May 27, 2018 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

May 26, 2018 Partner WOD In teams of 2, complete the following 24 minute AMRAP 100 Double Under Buy-In (each person) (300 Single Unders) then, 50 Power Cleans (135/95) 50 Synchronized Hand-Release Push ups 35 Power Cleans (165/115) 35 Synchronized Hand-Release Push ups 20 Power Cleans (205/135) 20 Synchronized Hand-Release Push ups AMRAP in remaining...Read More

May 25, 2018 Strength: Deadlifts Build to a Heavy sets of: 7 Deadlifts 5 Deadlifts 3 Deadlifts *Rest as needed between sets.  Each set must be completed Unbroken as a FULL set. Metcon: 10 minute AMRAP 4 Deadlifts (315/225) 8 Deficit Handstand Push ups (4″/2″)Read More

May 24, 2018 Metcon: 20 minute AMRAP 100ft 1-Arm Overhead KB Walking Lunges (R-50ft, L-50ft) 10 Burpees Over Kettlebell 100ft 1-Arm Front Rack KB Walking Lunges (R-50ft, L-50ft) 20 GHD Sit ups* *Scale = 30 Abmat Sit ups Skill Accessory: 10 Rope Climbs (Rx+ = 5 Legless + 5 Regular)Read More

May 23, 2018 Strength: Front Squats 6 x 2 @ 80-85% Metcon: Lady WOD – “Team Jackie” Teams of 2 complete: 2000m Row (switch every 250m) 100 Thrusters (45/35) (switch every 12-15 reps) 60 Pull ups (switch every 10-15 reps) *Work together to complete this workout.  Partners must switch at the required distance or number...Read More

May 22, 2018 Metcon: “Running DT” 5 Rounds for time: 200m Run 1 Round of “DT” (155/105) *1 Rnd = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks Accessory/Midline: 28 Abmat Sit ups 28 Toes-to-Bar 28 GHD 28 Toes-to-Bar 28 Abmat Sit ups Happy Birthday to CrossFitters, Rachel Collins & Danny Turner.Read More

May 21, 2018 Strength: 3-Rep Hang Snatch Every 1:30 x 6 Rounds 3 Hang Snatches *Power or Squat Snatch- Athlete’s choice.  Progressive loading if possible. Metcon: 3 Rounds for time of: 50 Air Squats 7 Muscle ups* 10 Hang Power Snatch (115/75) *Scale = 7 Strict Pull ups + 7 Strict DipsRead More