January 25, 2017 Conditioning: 24 minute AMRAP Row for Max Distance *Every 4:00 stop and complete a 400m Run. Push & Pull Accessory: 8 minute AMRAP 10 Ring Dips 1 Rope Climb (15′) GYM-DURANCE COMP CLASS – 5:30pm 4 minute EMOM Min 1: 1 Clean (155lb/115lb) + 2 Bar Facing Burpees Min 2: 2 Cleans...Read More

January 24, 2017 Strength: A. Back Squats: 3×6 (prog. loading)B. Snatch Grip Deadlift: 3×5 (prog. loading) *Focus on setting up for a good Snatch position with a HOOK GRIP, and keeping that bar nice and close as you pull that bar up the legs.  Remember, pull it like a Snatch, not a standard Deadlift. Metcon:...Read More

January 23, 2017 Strength: Week #4 A. Strict Press: 3×5 (prog. loading) B. Bench Press: 3×5 (prog. loading) Metcon: CrossFit Open Workout 11.3 5 minute AMRAP Squat Clean & Jerk (165lb/110lb)Read More

January 21, 2017 Team WOD In teams of 3, complete the following: 2 Rounds for each person: 30 Box Jump Overs (24″/20″) 30 Kettlebell Swings (53lb/35lb) 20 Burpees 20 Hang Cleans (135lb/95lb) 10 Pull ups 10 Front Squats (165lb/115lb) (Complete this in a follow the leader format.  Athletes cannot pass each other or start on...Read More