September 17, 2017 Rest Day.  Get out and enjoy your day. Stay tuned to Facebook for possible Open Gym time. Happy Birthday to Coach, Kyle Hanigosky!Read More

September 16, 2017 Partner WOD Teams of 2 complete the following. 3 Rounds for time: 400m Run together w/ Medicine Ball (20/14) 42 Alternating Wall Balls* (20/14) 30 Alternating Toes-to-Bar* 18 Synchronized Kettlebell Swings* (53/35) *For the Alternating Wall Balls, partners will use 1 Ball and 1 Target and alternate each shot.  For the Alternating...Read More

September 15, 2017 Strength: Push Press 5 x 3 (from the floor) *Work to a weight that will help get you ready for the WOD. Gymnastics: A. Barbell Overhead Hold (For time) 3 Max Effort Attempts (standard, medium and snatch grip positions) *Rest as needed between attempts. B. Hollow Hold (For time) 3 Max Effort...Read More

September 14, 2017 Metcon: 10 Rounds of: 15/12 Calorie Row 30 Double Unders Accessory: 4 Rounds of: :30 Abmat Sit ups (no hands) :15 Rest :30 Side Plank – Right :15 Rest :30 Side Plank – Left :15 RestRead More

September 13, 2017 Gymnastics (Strength): A. Seated 1-Arm Dumbbell/Kettlebell Strict Press 4 x 10 (each side) -superset with- B. Seated Sled Pull 4 x 50ft Metcon: “Surfer on Acid 3 Rounds of: 400m Run 21 Burpees COMPETITIVE CROSSFIT CLASS – 5:30pm Conditioning: 3 x 1000m Row *Equal Work/Rest Ratio Rest 5:00 Gymnastics: 4 Rounds of:...Read More

September 12, 2017 Strength:  Back Squats 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% 2 x 2 @ 85% Metcon: 8 minute AMRAP (Ladder by 2’s) Overhead Squats (115/75) Pull ups *Increase by 2 reps of each exercise each round.Read More

September 11, 2017 Gymnastics: 7 minute AMRAP Double Under Ladder 10-20-30-40-50…(Rx+ Reps must be Unbroken) *Complete 10 Toes-to-Bar after each set of Double Unders. Strength: Clean Complex 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (Build to heavy complex for the day) Metcon: 10 minute EMOM 5 Deadlifts (245/165) 5 Hand-Release Push...Read More