December 1, 2018 In celebration of the Coffman Wedding last night, here is a fun partner wedding WOD. Partner WOD In teams of 2, complete the following: For time: (30 min cap) Get down on one knee: 100 Lunge Jumps (R+L = 1) Present the Ring: 100 Ring Rows Go to the Wedding: 1.5 mile...Read More
November 29, 2018 SCHEDULE ANNOUNCEMENT: Reminder, the 9:00am Class is at 9:30am TODAY due to some scheduling issues. Please plan accordingly. Metcon: 18 minute AMRAP 40 Double Unders (Rx+ Unbroken) 20 GHD Sit ups* 10 Power Snatch (135/95) *Scale = 30 Abmat Sit ups Accessory/Odd Object 5:00 of: Max Distance Sled Drag (75% of Bodyweight)...Read More
November 28, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 70-75% of Front Squat for both movements. Metcon: (For time) 20 to 2 of: Wall Balls (20/14) 10 to 1 of: Toes-to-Bar *Wall Balls descend by 2 reps and Toes-to-Bar descend by 1 rep. Gymnastics Class at...Read More
November 26, 2018 SCHEDULE ANNOUNCEMENT: The Tuesday and Thursday 9:00am CrossFit Class will take place at 9:30am THIS WEEK due to some scheduling issues. Please plan accordingly. Strength: Bench Press 5-5-5-3-3-3-1-1-1 (increase weight each set) *Complete 6-8 Strict Pull ups after each set of Bench Press. Metcon: 3 Rounds of: 1:00 Single Unders 1:00 Goblet...Read More
