April 22, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

April 21, 2018 Partner WOD Teams of 2, complete the following for time: 30 Strict Press (115/75) 60 Pull ups 30 Push Press (145/100) 40 Chest-to-Bar Pull ups 30 Push Jerk (185/125) 20 Bar Muscle ups Rest 3:00, then: 100 Calorie Row *Partition reps as needed between partners. Skill/Accessory: 10 minutes – practice rounds of: 30-50...Read More

April 20, 2018 Strength: Snatch Complex 2 Hang Power Snatch + 2 Overhead Squats *20 minutes build to Heaviest Complex. Metcon: 7 minute AMRAP Wall Balls w/ EMOM of: 3 Clean & Jerks (135/95)Read More

April 19, 2018 Metcon: Every 3:00 x 5 Rounds: 300/250m Row 9 Thrusters (95/65) Core/Midline:  Not for time: 35 GHD Sit ups (50 Abmat Sit ups) 1:00 Ring Support (Knees at 90*) 35 GHD Sit upsRead More

April 18, 2018 Strength: Front Squat + Jerk In 6 sets, build to a heavy complex of: 2 Front Squats + 1 Jerk Metcon: Hero WOD “Rankel” 20 minute AMRAP 6 Deadlifts (225/155) 7 Burpee Pull ups 10 Kettlebell Swings (70/53) 200m Run COMPETITIVE CROSSFIT CLASS – 5:30pm 7 minute AMRAP 200ft Sprint Kettlebell Swing...Read More

April 17, 2018 Metcon: 3 x 5:00 AMRAP 3 Snatches (135/95) 6 Hand-Release Push ups 9 Toes-to-Bar *Rest 1:00 between AMRAPs Accessory: 3 Rounds (Not for time) 100ft Overhead Dumbbell Carry (50/35 x 2) 20 Single-Arm Overhead Dumbbell Walking Lunges (50/35) (switch arms after 10) 2:00 Easy RowRead More

April 16, 2018 Strength: Hang Power Cleans 5-4-3-2-1 * Build in weight each set. Sets need to be completed Unbroken.  Rest as needed between. Metcon: (For time) 2 Rounds of: 15 Hang Power Cleans (135/95) 30 Calorie Bike or Ski 15 Chest-to-Bar Pull ups 30 Box Jumps (20″)Read More