June 25, 2017 Rest Day.  Get out of the Gym and do something new or different.Read More

June 24, 2017 Good Luck to Morgan Iverson as she completes at the USA Youth Nationals Weightlifting Competition in Atlanta, GA. Partner WOD In teams of 2, complete the following: 8 minute AMRAP 100 Sumo-Deadlift High Pulls (95/65) AMRAP Burpees Rest 2:00 10 minutes: Establish 2 Rep Shoulder to Overhead Rest 2:00 14 minute AMRAP...Read More

June 23, 2017 Strength: A. Lunges (Back Rack) Max Distance @ 95/65 B. Snatch-Grip Deadlifts 3 x 3 @ 85-90+% C. Clean-Grip Deadlifts 3 x 3 @ 85-90+% Barbell Conditioning: 2:00 Max Squat Cleans @ 155/105 Rest 2:00 2:00 Max Squat Cleans @ 185/125 Rest 2:00 2:00 Max Squat Cleans @ 205/135Read More

June 22, 2017 Conditioning: Every 3:00 x 6 Rounds: 500m Row Rest 5:00 Metcon: 4 Rounds (Not for time) 20 Unbroken Kettlebell Swings (53/35) 60m Farmer Carry 50 Unbroken Double UndersRead More

June 21, 2017 Metcon: 10 minute AMRAP 10 Wall Balls (20/14) 10 Alternating Kettlebell Snatches (53/35) 10 Toes-to-Bar Rest 5:00 3 Rounds for time of: 7 Deadlifts (275/185) 400m Run COMPETITIVE CROSSFIT – 5:30pm 4 min AMRAP 27 Hang Power Cleans (135/95) 27 Wall Balls (20/14) 27 Calorie Row Rest 4:00 4 min AMRAP 21...Read More

June 20, 2017 Strength: This is a scheduled Deload Week.  Focus on good movement patterns. A. Snatch (Squat Snatch) 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Bounding 1. 3 x 10 Seated Box Jumps 2. 3 x 10 Box Jumps (focus on rebounding) *Adjust Box Height...Read More

June 19, 2017 Strength: Cycle 3, Week 4 This is a scheduled Deload Week for this Cycle.  Focus on good movement patterns. A. Overhead Squat 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Push Jerk 2 x 5 @ 40% 2 x 5 @ 50% 2 x...Read More