May 22, 2018 Metcon: “Running DT” 5 Rounds for time: 200m Run 1 Round of “DT” (155/105) *1 Rnd = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks Accessory/Midline: 28 Abmat Sit ups 28 Toes-to-Bar 28 GHD 28 Toes-to-Bar 28 Abmat Sit ups Happy Birthday to CrossFitters, Rachel Collins & Danny Turner.Read More

May 21, 2018 Strength: 3-Rep Hang Snatch Every 1:30 x 6 Rounds 3 Hang Snatches *Power or Squat Snatch- Athlete’s choice.  Progressive loading if possible. Metcon: 3 Rounds for time of: 50 Air Squats 7 Muscle ups* 10 Hang Power Snatch (115/75) *Scale = 7 Strict Pull ups + 7 Strict DipsRead More

May 20, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

May 19, 2018 Team WOD Teams of 2-3 complete the following: For time: (30 min. cap) 600m Row or 400m Partner Run 80 Deadlifts (155/105) 600m Row or 400m Partner Run 60 Hang Power Cleans (155/105) 600m Row or 400m Partner Run 40 Front Squats (155/105) 600m Row or 400m Partner Run 20 Push Jerks...Read More

May 18, 2018 Strength: Push Press 2 sets of: 5-3-1 *Progressive loading on the 5-3-1.  Rest about 2:00 between sets. Metcon: 10 minute AMRAP 1-2-3-4… of: Clean & Jerk (135/95) Bar Facing BurpeesRead More

May 17, 2018 Metcon: 3 Rounds of: 1:00 Burpee Box Jump Overs (24″/20″) 1:00 40ft Shuttle Sprints 1:00 Ring Dips 1:00 Deadlifts (185/125) 1:00 Rest Accessory/Midline: 3 sets of: Max Hollow Hold 15 Weighted Hip Extensions (35/25) *Rest 1:00-1:30 between sets.Read More

May 16, 2018 Strength: Back Squats 2 sets of: 5-3-1 *Progressive loading on the 5-3-1.  Rest about 2-3 minutes between sets. Metcon: Lady WOD – “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (53/35) 12 Pull ups GYMNASTICS CLASS – 5:30pm Topics to be covered: Ring Push up Ring Upright Support Dips (Parallel...Read More