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

December 16, 2018 Rest Day.Read More

December 15, 2018 Partner WOD 20 minute AMRAP 30 Dumbbell Snatches (53/35) 30 Bench Press (155/105) 30 Single Arm Front Rack Dumbbell Lunges (53/35) 30 Burpee Box Jump Overs (24″/20″) *Partners can partition reps as needed.Read More

December 14, 2018 Strength: Power Clean & Jerk Conditioning 0:00-2:00: 10 Power Clean & Jerks @ 135/95 2:00-4:00: 8 Power Clean & Jerks @ 155/105 4:00-6:00: 6 Power Clean & Jerks @ 185/125 6:00-8:00: 4 Power Clean & Jerks @ 205/135 8:00-10:00: 2 Power Clean & Jerks @ 225/155 *If unable to do the Rx’D...Read More

December 13, 2018 Metcon: 18 minute AMRAP 5 Rounds: (BUY-IN) 200m Run (3 laps of gym) 15 Kettlebell Swings (53/35) then in remaining time: Max Rounds of: 5 Chest-to-Bar Pull ups 10 Handstand Push ups* 15 Box Jumps (24″/20″) *Scale = 10 Hand-Release Push ups Gymnastics Conditiong: 7 minute EMOM 1 Rope Climb (Rx+ Legless)Read More

December 12, 2018 Strength: Push Press 6×3 @ 75% *Complete 10 Prone Facing Dumbbell Rows after each set of Push Press. Metcon: Three rounds for time of: 60 Double Unders 30 Wall Balls (20/14) Rx+(30/20) 15 Deadlifts (245/165) *15 minute time capRead More