September 4, 2018 Conditioning; 10 minute AMRAP 7 Deficit Handstand Push ups* (4″/2″) 1 Rope Climb (15′) *Scale = 7 Deficit Plate Hand-Release Push ups (Body fits between a stack of plates that each hand rest on) Conditioning: 2 Rounds of: 21 Calorie Row Rest 1:00 18 Calorie Row Rest :45 15 Calorie Row Rest...Read More

September 3, 2018 LABOR DAY SCHEDULE 9:00am CrossFit 10:00am Open Gym Strength: Squat Clean Establish a Heavy Single Squat Clean (15 minutes) *Take your time and progressively load.  Focus on hitting a few reps at different weights before adding more weight. Metcon: 7 Rounds for time: 5 Squat Cleans (155/105) 3 Muscle ups* *Scale =...Read More

September 2, 2018 Rest Day. LABOR DAY SCHEDULE Monday, September 3 9:00am CrossFit 10:00am Open GymRead More

September 1, 2018 Partner WOD Teams of 2 complete the following: “31 HEROS” 31 minute AMRAP 8 Thrusters (135/105) Rx+(155/105) 6 Rope Climbs (15′) 11 Box Jumps (30″/24″) *Partners will alternate a 200m weighted run and working on rounds of the workout. **Partner 1 will start on the workout while Partner 2 begins a 200m...Read More

August 31, 2018 Strength: Clean & Jerk Conditioning EMOM x 15 Min. 1-4: 3 Clean & Jerks @ 60% Min. 5: Rest Min. 6-9: 2 Clean & Jerks @ 70% Min. 10: Rest Min. 11-14: 1 Rep @ 80% Min. 15: Rest Metcon: 3 Rounds of: 20 Deadlifts (155/105) 200m Run 20 Ring Push ups...Read More

August 30, 2018 Metcon: 5 x 4:00 Windows of: R1: 21 Burpees + 9 Front Squats @ 70% R2: 18 Burpees + 12 Front Squats @ 65% R3: 15 Burpees + 15 Front Squats @ 60% R4: 12 Burpees + 18 Front Squats @ 55% R5: 9 Burpees + 21 Front Squats @ 50% *Rest...Read More

August 29, 2018 Gymnastics Strength: Pull ups 10 minute EMOM Odd: 5-10 Pull ups (QUALITY)* Even: :30 of Shoot-Thrus, Dips, Push ups (Coach’s Call) *Try placing a towel between your feet to focus on staying tight throughout the movement. Metcon: 20 minute AMRAP 25/20 Calorie Row Max Handstand Push ups *Once you fail your set...Read More