July 23, 2017 Rest Day.  Get out and enjoy your day.  Read More

July 22, 2017 Partner WOD – “Sarah Ball’s Birthday WOD” Teams of 2 complete the following: 33 minute AMRAP 1000m Run (switch every 250) 33 Deadlifts (245/165) 33 Burpees to 45lb Plate 1000m Row (switch every 250) 33 Hang Power Cleans (145/100) 33 Burpees to 6″ 1000m Ski (switch every 250) 33 Overhead Squats (115/75)...Read More

July 21, 2017 Gymnastics: Handstand Practice Accumulate 5 minutes upside down Strength: (12 minutes) Hang Power Snatch + Hang Squat Snatch *Work to heavy complex for the day. Metcon: 3 Rounds of: 1:00 Double Unders 1:00 Pull ups 1:00 Box Jump Overs (24″/20″) 1:00 RestRead More

July 20, 2017 Metcon: (For time) 80 Russian Kettlebell Swings (70/53) 60 Wall Balls (30/20) 40 Toes-to-Bar 20 Calorie Assault Bike Accessory Work: 4 x 20 Calorie Ski Erg Rest 1:30 between sets.Read More

July 19, 2017 Gymnastics; Core Complex 3 sets of: :10 Hollow Hold + 10 V-ups + 10 Full Body Crunches + 10 Hollow Rocks Metcon: 3 Rounds for time of: 800m Run 500m Row 25 Burpees Over-the-Rower COMPETITIVE CROSSFIT CLASS – 5:30pm For total reps: 4:00 of: Max Calorie Row 4:00 Rest 3:00 of: Max...Read More

July 18, 2017 Strength: Back Squat Build to heavy 3 rep (12 minutes) Metcon: 3 Rounds of: 20 Front Squats (95/65) 20 GHD Sit upsRead More

July 17, 2017 Gymnastics A. Weighted Pull up 3-5 sets x 5 reps *Progressive load if possible.  Rest as needed. B. Static Ring Hold  3-5 sets x :15 Ring Hold (top and bottom position) *Rest as needed. Strength: Strict Shoulder Press 3-3-3-3 Metcon: 15 minute AMRAP 15 Shoulder to Overhead (inc. weight) 1 Legless Rope Climb...Read More