October 13, 2019 Rest Day. Reminder: For those that have completed Open Workout 20.1, don’t forget to log your scores before Monday night at 8:00pm. Anyone thinking of Redoing it?Read More
October 12, 2019 SCHEDULE ANNOUNCEMENT: The 9:00am Class will consist of the 2020 CrossFit Open Workout 20.1 We will be running heats for those athletes that have signed up to take part in the Open. All others, not signed up for the Open, can still do the workout, but they will be place in later...Read More
October 11, 2019 Strength: Bench Press A. Establish a Heavy Single (12:00) B. 4 Sets of: 8 Close Grip Bench Press* 10 Calorie Bike/Ski/Row *Use 50-60% of weight from Part A Metcon: 7 minute AMRAP 250/200m Row 15 Abmat Sit ups OR 10 GHD Sit upsRead More
October 9, 2019 Strength: Snatch A. Snatch High Pull + Power Snatch (2+2) x 3 *Keep these Light and Snappy. B. Hang Power Snatch + Power Snatch (1+1) *Build to Heavy set in 8:00. Does not have to be Touch & Go. Metcon: 3 Rounds of: (Not for time) 10 Unbroken Deadlifts (65%) 75 Double...Read More
October 8, 2019 Metcon: 18 minute AMRAP 20 Alternating Dumbbell Hang Split Snatches* (50/35) 15/12 Calorie Assault Bike 20 Single Dumbbell Box Step ups (50/35) 8 Ring Muscle ups OR 16 Chest to Bar Pull ups *Must alternate arms with each rep as well as the front leg. Odd Object Work: 2 Rounds (Not for...Read More
October 7, 2019 Strength: Squats 6 sets of: 2 Front Squats 4 Back Squats *Use 68-70% of your Back Squat for both lifts. *Complete the 2 Front Squats, rack it, and immediately complete the 4 Back Squats. Rest approximately 2:00 before starting the next set. Metcon: (For time) 1000m Run 50 Thrusters (45/35) 30 Bar...Read More
