September 24, 2017 Rest Day. Stay tuned to Facebook for Open Gym times. For those looking to do the Team Series workouts, please make sure you get with a coach so we know when you are completing your workouts and you have a judge.Read More
September 23, 2017 Reminder: There is ONLY one CrossFit today at 8:00am. We will be doing the CrossFit Team Series from 10:00am – 12:00pm. We ask that you please arrive around 9:30am so you can start warming up. This will allow us to start promptly at 10:00am. Partner WOD 20 minute AMRAP 90 Calorie Row...Read More
September 22, 2017 *Reminder for Saturday* There will ONLY be an 8:00am CrossFit Class. We will be doing the Team Series Events from 10:00am – 12:00pm Gymnastics: 3 Rounds 1:00 Ski Erg (75-80% pace) Max Effort Handstand Push ups OR Max Distance Handstand Walk *Rest as needed between rounds. Strength: Bear Complex 10 minutes –...Read More
September 20, 2017 Gymnastics: A. Pistol Progressions Metcon: 20 minute AMRAP 1 mile Run 20 Ground to Overhead (135/95) 1000m Row AMRAP in remaining time: Rope Climbs (15′) COMPETITIVE CROSSFIT CLASS – 5:30pm 0:00 – 15:00 1 mile Run AMRAP OH Squats (115/75) *Complete 3 Ring Muscle ups at each break of OH Squats. 15:00...Read More
September 19, 2017 Strength: Double Kettlebell Front Rack Lunges 4 x 50ft -superset with- 4 x 15 Double Kettlebell Deadlifts *Rest as needed between sets. Metcon: 5 Rounds of: 5 Hang Cleans (155/105) 5 Front Squats (155/105) 5 Bar Facing BurpeesRead More
September 18, 2017 Gymnastics: For time w/ Good Quality: 30 Pull ups 20 Chest-to-Bar Pull ups 10 Bar Muscle ups Scaled = 30 Ring Rows + 20 Pull ups + 10 Chest-to-Bar Pull ups Strength: A. EMOM x 5 2 Power Snatch (Climbing) 2:00 Rest B. EMOM x 5 2 Squat Snatch (Climbing) *Be sure...Read More
