November 13, 2018 Metcon: (For time) 45 Deadlifts (135/95) 35 Hang Power Cleans 25 Push Jerks 15 Overhead Squats *Use same weight for all exercises. Gymnastics Conditioning: 8 Rounds of: :20 Max Effort Pull ups :40 Rest *Try to be consistent across all 8 sets. Happy Birthday to CrossFit member, Sean Highfill. Have a great...Read More
November 12, 2018 Happy Veteran’s Day Thank you to all those who have served or are currently serving in our Armed Forces. Strength: Snatch 4 sets of: 3 Snatches @ 70-75% Snatches do not have to be Touch & Go, but quick Singles. Rest 1:00 between sets. Metcon: “JT” 21-15-9 reps of: Handstand Push ups...Read More
November 10, 2018 Partner/Team WOD Teams of 2-3 complete the following for time: 100 Air Squats 75 Push ups 50 Toes-to-Rings 25 Burpees 100 Wall Balls (20/14) 75 Hand-Release Push ups 50 Toes-to-Bar 25 Burpees to 6″ 100 Medicine Ball Cleans (20/14) 75 Ring Push ups 50 Knees-to-Elbows 25 Synchronized Burpees *Partition reps as needed. ...Read More
November 9, 2018 Strength: Clean & Jerk Build to a Heavy Clean & Jerk in 15 minutes Metcon: (For time) 20 Clean & Jerks @ 225/155 *If the RxD weight is too much, use 70-75% of weight established above. NOTE, THESE ARE FULL CLEAN & JERKS, THAT MEANS SQUAT CLEANS! Happy Birthday to CrossFit member,...Read More
November 8, 2018 SCHEDULE ANNOUNCEMENT The 9:00am Class will start around 9:30am Today due to some schedule changes. This is just for today. Please plan accordingly. Metcon: 20 minute AMRAP 30/25 Calorie Row 20 Pull ups 10 Strict Handstand Push ups* *Scale = 3 Wall Walks Accessory: 2-3 Rounds (NFT) 25 Hollow Rocks 15 Dumbbell...Read More
November 7, 2018 Strength: Front Squat Build to a Heavy Single in 7 minutes then, 3 Singles @ 90% of above single Metcon: 7 Rounds for time: 7 Box Jumps (30″/24″) 7 Thrusters (95/65) GYMNASTICS CLASS at 5:30pm Come get your Gym-nasty Skills on!Read More
