July 6, 2019 Partner WOD Teams of 2 complete the following: 800m Medicine Ball Run (together) then, 10 Rounds (alternate rounds) 3 Squat Cleans (135/95) (Rx+ 155/105) 5 Handstand Push ups 7 Burpees to 6″ then, 800m Medicine Ball Run (together) *Athletes must run together, and then will alternate completing a full round of the...Read More
July 5, 2019 TODAY’S CLASS SCHEDULE 9:00am, 12:00pm, and 3:00pm ONLY Strength: Snatch A. Hang Power Snatch + Pause Overhead Squat (1+1) x 5 sets then, B. Hang Power Snatch 5 x 1 *Build to a Heavy Single Metcon: (For time) 21 Hang Power Snatches (95/65) 200m Run 21 Overhead Squats (95/65) 200m Run 15...Read More
July 4, 2019 Happy 4th of July 9:00am – 11:00am CLASSES ONLY TODAY Partner WOD #1 Teams of 2 complete the following for time: “1776” 17 Sumo Deadlift High Pulls (95/65) (Rx+ 115/75) 76 Hand-Release Push ups 17 Ground to Overhead (95/65) (Rx+ 115/75) 76 Wall Balls (20/14) 17 Overhead Squats (95/65) (Rx+ 115/75) 76...Read More
July 3, 2019 SCHEDULE ANNOUNCEMENT Holiday Hours for this week will be as follows: Wednesday, July 3rd All Classes are Regular except there is NO 6:30pm Class Thursday, July 4th 9:00am – 11:00am (CrossFit Class and Open Gym) ONLY Friday, July 5th 9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY Strength: Push Jerk (Conditioning) 12 minute EMOM...Read More
July 2, 2019 SCHEDULE ANNOUNCEMENT Holiday Hours for this week will be as follows: Wednesday, July 3rd All Classes are Regular except there is NO 6:30pm Class Thursday, July 4th 9:00am – 11:00am (CrossFit Class and Open Gym) ONLY Friday, July 5th 9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY Metcon: (For time) 500m Row 10 Bar...Read More
July 1, 2019 SCHEDULE ANNOUNCEMENT Holiday Hours for this week will be as follows: Wednesday, July 3rd All Classes are Regular except there is NO 6:30pm Class Thursday, July 4th 9:00am – 11:00am (CrossFit Class and Open Gym) ONLY Friday, July 5th 9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY Strength: Pause Back Squat 7 sets...Read More
