March 27, 2018 Metcon: 15 minute AMRAP 500m Row 10 Push Jerks (155/105) 50 Double Unders Accessory: 3 Rounds (Not for time) 10 Single Arm Kneeling Dumbbell Press (each arm) 15 Straight Arm Band Pull Down 10 Calorie Bike 15 Band Tricep ExtensionRead More
March 26, 2018 Strength: Snatch Power Snatch + Squat Snatch Complex *Build to Heavy Complex in 15 minutes Metcon: (For time) 20 Burpee Box Jump Overs (24″/20″) 30 Power Snatch (75/55) 40 Front Squats (75/55) 50 Pull upsRead More
March 24, 2018 SCHEDULE: 8:00am CrossFit Class 9:00am KidsFit and Oly 10:00am CF Open 18.5 Heats After the Open Heats, anyone wanting to stick around and do the CrossFit Class can do so. It will be FUN they say! Metcon: Teams of 2-3 complete: 1000m Row 1000m Ski At the 9:00 mark: 15 minute AMRAP...Read More
March 23, 2018 REMINDER: This is the last weekend of the CrossFit Open Heats. Same as the past four weekends, Open Heats will start at 5:30pm tonight. Please sign up at the gym for your heat time. Saturday we will have the 8:00am CrossFit Class, 9:00am KidsFit and Oly Lifting, and the Open Heats at...Read More
March 22, 2018 Metcon: 30-25-20-15-10 reps of: Russian Kettlebell Swings (70/53) Abmat Sit ups 10m Shuttle Sprints Accessory: Gymnastics Weakness *Spend 15 minutes working on a gymnastics weakness.Read More
March 21, 2018 Strength: “Strict Lynne” 5 Rounds of: Max Bodyweight Bench Press Max Strict Pull ups *Rest 2:00 between rounds. *If unable to do Bodyweight Bench Press, choose a weight between 70-75% of Bodyweight. Conditioning: 12 minute EMOM Min. 1: 16 Wall Balls (20/14) Min. 2: 12 Deadlifts (185/125) Min. 3: 8 Ring Dips...Read More
