April 10, 2018 Metcon: (For time) 100-80-60-40-20 reps of: Double Unders 50-40-30-20-10 reps of: Sit ups 25-20-15-10-5 reps of: Deadlifts (155/105) Accessory: “Tailpipe” 3-5 Rounds (per person) 200/150m Row Partner holds Kettlebell x 2 Front Rack (53/35) *If partner drops hold, partner cannot continue to row.Read More

April 9, 2018 Strength: Overhead Squat Build to a Heavy set of 5 Overhead Squats *15 minutes Metcon: 16 minute EMOM Min. 1: 18 Box Jump Overs* (24″/20″) Min. 2: 12 Toes-to-Bar Min. 3: 6 Clusters** (115/75) Min. 4: Rest *Face the box on the Box Jump Overs **Cluster = Squat Clean ThrusterRead More

April 8, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

April 7, 2018 Partner WOD Teams of 2 complete the following: 10 Rounds for time: (alternate each round) 15 Calorie Row 15 Thrusters (75/55) *Partner 1 completes a full round, then partner 2 completes a full round.  Each partner must complete 5 rounds total. **Work with someone that you have not partnered with before. Rest...Read More

April 6, 2018 Gymnastics Strength: 10 to 1 Reps of: Strict Handstand Push ups Strict Pull ups *If 10 reps is too high, start with a lower rep scheme. Barbell Conditioning: A. 5 minutes Establish Heavy Power Clean B. For time: 15 Power Cleans @ 80-85% of Part ARead More

April 5, 2018 Metcon: (For time) 20 Bar Facing Burpees 15 Snatches (115/75) 40 Bar Facing Burpees 10 Snatches (145/100) 60 Bar Facing Burpees 5 Snatches (175/120) Core/Midline: 50 Abmat Sit ups 40 Plank Up & Downs 30 Hollow Rocks 20 GHD Sit ups (weighted if possible) 10 Weighted Hip ExtensionsRead More

April 4, 2018 Strength: Back Squats 3 x 4 @ 75% 2 x 3 @ 80% 1 x 2 @ 85% Metcon: Hero WOD “Nutts” 10 Handstand Push ups 15 Deadlifts (275/185) 25 Box Jumps (24″/20″) 50 Pull ups 100 Wall Balls (20/14) 200 Double Unders 400m Run w/ 45# Plate COMPETITIVE CROSSFIT CLASS –...Read More