February 28, 2017 Strength: A. Bench Press: EMOM x 6: 5 Reps @ 70% B. Deadlift: EMOM x 5: :15 Max Reps @ 40%, :45 Rest Metcon: “Death by Complex” Each minute complete the following Complex, adding 1 additional Jerk each round. Power Clean Front Squat Jerk (can be Push or Split)Read More
February 27, 2017 Strength: (Week #1) Today begins another Strength Cycle, but this will be more of a maintenance cycle as we are currently in the CrossFit Open. This will run approximately four to five weeks. Please try and keep record of the weights that you do. A. Power Cleans: 5 x 3 *Work to...Read More
February 26, 2017 Rest Day. For those interested Open Gym is 4:30pm-6:00pm. Please remember to submit you CrossFit Open 17.1 Scores before Monday night at 8:00pm. Read More
February 25, 2017 REMINDER: There is ONLY an 8:00am WOD. Open Heats start at 10:00am. Please make sure you sign up for a time slot and be ready to go. Metcon: (For time) 3 Rounds of: 25 Calorie Row 25 Box Jump Overs (20″) 2 Rounds of: 20 Kettlebell Swings (53lb/35lb) 20 GHD Sit ups...Read More
February 24, 2017 Strength: A. Snatch: 4×2 (prog. loading) B. Clean & Jerk: 4×2 (prog. loading) *The Snatches and Clean & Jerks are Squats (or at least preferred to be squats). They DO NOT have to be touch & go, so you can drop from the top and reset for you second rep. Metcon: 11...Read More
February 22, 2017 Metcon: CrossFit Open WOD 11.5 20 minute AMRAP 5 Power Cleans (145lb/100lb) 10 Toes-to-Bar 15 Wall Balls (20lb/14lb) Gymnastic Skills: Kipping and Butterfly Pull up *We will be working on these two movements and the progressions that go along with them. For those that already have these movements, work on honing-in on...Read More
