April 7, 2019 Rest Day.Read More

April 6, 2019 Partner WOD In teams of 2 complete the following: 10 minute AMRAP: 75 Kettlebell Swings (53/35) 50 Calorie Row 25 Burpees to 6″ Rest 3:00 10 minute AMRAP 60 Wall Balls (20/14) 40 Calorie Bike 20 Bar Muscle ups (Scale = 20 Burpee Pull ups) Rest 3:00 10 minute AMRAP 45 Hand-Release...Read More

April 5, 2019 Gymnastics Conditioning: Not for time, but QUALITY: 10 to 1 of: Handstand Push ups (Rx+ Alternate sets of Kipping & Strict) *Complete 30 Double Unders after each set. *Scale = Seated Dumbbell Press or Box HSPU Strength: Squat Clean A. In 12-minutes: Establish Heavy Squat Clean B. Barbell Cycling Complete 10 Reps...Read More

April 4, 2019 Metcon: 1 mile run then, 3 Rounds of: 21 Pull ups (Rx+ Chest-to-Bars) 15 Overhead Squats (95/65)  (Rx+ 115/75) 9 Sumo-Deadlift High Pulls (95/65) (Rx+ 115/75) Midline Accessory: 2-3 Rounds (Not for time) 200ft Farmer Carry 1:00 Handstand Hold/60ft Handstand WalkRead More

April 3, 2019 Strength: Bench Press 5 Reps @ 70% 3 Reps @ 75% 5 Reps @ 70% 3 Reps @ 80% 5  Reps @ 70% 3 Reps @ 85% *Rest 2:00 between sets. Metcon: Every 4:00 x 4 Rounds: 12 Alternating Dumbbell Snatches (50/35) 12 Burpees Over Dumbbell 15/12 Calorie Row GYMNASTICS Class at...Read More

April 2, 2019 Metcon: 4 Rounds of: 1:00 Assault Bike or Ski Erg 1:00 Clean & Jerk (155/105) 1:00 Double Unders 1:00 Deadlifts (155/105) 1:00 Rest Core/Midline: Accumulate 3:00 Ring Plank *Complete 15 Abmat Sit ups or 10 GHD Sit ups every break. Happy Birthday to CrossFit member, Ed Hayes.  Hope you have a great...Read More

April 1, 2019 Strength: Back Squat 5 Reps @ 70% 3 Reps @ 75% 5 Reps @ 70% 3 Reps @ 80% 5  Reps @ 70% 3 Reps @ 85% *Rest as needed between sets Metcon: (For time) 21-15-9 reps of: Kettlebell Swings (70/53) Front Squats (135/95) *Complete a 200m Run after each round.Read More