October 6, 2019 Rest Day. Get out and enjoy your Sunday…Read More

October 5, 2019 Partner WOD “Heads or Tails” This WOD will all be based on flipping a coin.  We will flip the coin for each of the listed exercises to determine which will be included in the workout. May the odds be ever in your favor . . . 24 minute AMRAP “Heads”                                                                       “Tails”...Read More

October 4, 2019 Strength/Skills: 20 minutes of: 10 Good Mornings (Weighted)* Handstand Walk Practice** *Athlete’s choice on weight **Scaling Options: A. 2-3 Wall Walks + 10-14 Shoulder Taps B. 2-3 Wall Walks + :20-:30 Handstand Hold Conditioning: 3 Rounds of: 10/8 Calorie Ski Sprint 15/12 Calorie Bike Sprint Rest 2:00 between rounds.Read More

October 3, 2019 Metcon: “CrossFit Open Prep Workout” 3 Rounds of: 19 Wall Balls (20/14) 19 Calorie Row then, 2 Rounds of: 10 Power Snatches (95/65) 12 Bar Facing Burpees then, 1 Round of: 25 Thrusters (95/65) 50 Double Unders 100ft Single Arm Dumbbell Overhead Lunges (50/35) Accessory/Skill Work Coach’s ChoiceRead More

October 2, 2019 Strength: Overhead Squat 5 x 2 of: Overhead Squat + Pause Overhead Squat *Pause :02 in the bottom on Rep #2 Metcon: 12 minute AMRAP 5 Rope Climbs (Buy-In) then, AMRAP in remaining time: 5 Strict Pull ups 10 Overhead Squats (115/75) 15 Box Jumps (24″/20″) GYMNASTICS CLASS at 5:30pm The Open...Read More

October 1, 2019 Metcon: 5 Rounds (Not for time) 4 Deadlifts 3 Hang Power Cleans 2 Shoulder to Overhead *Complete the above as a Unbroken Complex.  Build to a Heavy Complex over the 5 Rounds. *After each round, complete a 200m Run. Core/Midline: 3 Rounds of: 20 Alternating V-ups 20 Plank up & downsRead More

September 30, 2019 Strength: Squat Clean & Jerk 5:00 AMRAP of: (CrossFit Open Workout 11.3) Squat Clean & Jerk (165/110) Rest 10:00 At the 15:00 mark complete,  Metcon For time: 30/25 Calorie Row 30 Toes-to-Bar 30 Handstand Push ups 30 Chest-t0-Bar Pull ups (Rx+ 20 Bar Muscle ups) 30 Handstand Push ups 30 Toes-to-Bar 30/25...Read More