December 23, 2018 Rest Day. HOLIDAY SCHEDULE Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym Tues. Dec. 25th: CLOSED Wed. Dec. 26th: NO MORNING CLASSES.  Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30pRead More

December 22, 2018 HOLIDAY SCHEDULE Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym Tues. Dec. 25th: CLOSED Wed. Dec. 26th: NO MORNING CLASSES.  Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p Partner WOD In teams of 2, complete the following: Athletes will work together to complete the work inside each of the 10-minute...Read More

December 21, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 78-82% of Front Squat for both movements. Metcon: (For time) 60 Abmat Sit ups 50 Box Jump Overs (24″/20″) 40 Toes-to-Bar 30 Power Cleans (115/80) 20 Wall Balls (30/20)Read More

December 20, 2018 Metcon: 3:00 AMRAP 30 Single Arm OH Squats (25/10-15) 15 Lateral Burpees Over Row Max Calorie Row *Must switch arms on squat every 5 reps. Rest 3:00 3:00 AMRAP 24 Single Arm OH Squats (35/25) 12 Lateral Burpees Over Rower Max Calorie Row *Must switch arms on squat every 6 reps. Rest...Read More

December 19, 2018 Strength: 15 minute EMOM (5 Rounds) Min. 1: 5 Banded Deadlifts (225-245/155-165) Min. 2: 7 Strict Dumbbell Presses* Min. 3: 9 Strict Toes-to-Rings *Choose own weight. Metcon: 10 minute AMRAP 2 Deadlifts (Heavy – something around 85-90%) 4 Muscle ups 6 Deficit Handstand Push ups (4″/2″) GYMNASTIC CLASS at 5:30pm Come get...Read More

December 18, 2018 Metcon: Every 4:00 x 5 Rounds: 15/12 Calorie Bike 12 Bar Facing Burpees 9 Shoulder to Overhead (155/105) Odd Object Accessory: 2 Rounds: (Not for time) 200ft Farmer Carry 200ft Stone or Sandbag Carry (Bear Hug) 200ft Bear Crawl with SledRead More

December 17, 2018 Strength: Snatch Wave 5-4-3-2-1 Squat Snatches (65-70-75-80-85%) 4-3-2-1 Squat Snatches (70-75-80-85%) 3-2-1 Squat Snatches (75-80-85%) Rest 2:00 between rounds.  Reps need to be Touch and Go. Metcon: 3 Rounds for time: 10 Hang Squat Cleans (155/105) 25 Push ups Happy Birthday to CrossFit member, Tina Goble.  Have a great day Tina!Read More