November 7, 2017 Strength: Hang Squat Clean 5-5-5-3-3-1 *Goal is to build to a heavy set of 5, heavy set of 3, and a heavy single. Metcon: For time: 50 Wall Balls (20/14) 40 Kettlebell (53/35) 30 Box Jumps (30/24) 20 Deficit Handstand Push ups (10″/6″) 10 Power Cleans (225/155)Read More

November 6, 2017 Gymnastics: Ring Plank Accumulate 3:00 Every break = 10 Calorie Ski Strength: Snatches (preferably Squat) 15 min EMOM Min. 1-10: 2 Snatches (Quick singles; Does not have to be Touch & Go) Min. 11-15: 1 Snatch Metcon: 12 minute AMRAP 10 Pull ups 15 Hang Power Snatches (75/55) 20 Double Unders A...Read More

November 5, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

November 4, 2017 Partner WOD Teams of 2 complete the following: 5 Rounds for time: (each person) 21 Calorie Row 15 Thrusters (45/35) 9 Box Jumps (24″/20″) *Complete in a “Follow-the-Leader” format.  Partners cannot pass each other and you must complete the entire exercise before your partner can start on it.  Workout is complete when...Read More

November 3, 2017 Gymnastics Conditioning 8 minute EMOM 200ft Sprint Remaining time in each minute: Max Hollow Rocks & Hand-Release Push ups Odd minutes = Hollow Rocks; Even minutes = HR Push ups Strength: Back Squats: 6 x 2 Sets 1 & 2: 75% Sets 3 & 4: 80% Sets 5 & 6: 85% Metcon:...Read More

November 2, 2017 Metcon: 20 minute AMRAP 800ft Front Rack Kettlebell Carry (Buy-In) (53/35 x 2) then, 4 Rounds of: 20 Burpees 20 Alternating Kettlebell Snatches (53/35) AMRAP in remaining time: Rope Climbs (15′) Accessory: 2 Rounds (not for time) 100ft Plate Push (35/25) 100ft Reverse Sled Drag (Bodyweight) Happy Birthday to CrossFit member, Monica...Read More

November 1, 2017 Gymnastics: Muscle up Drills A. 3 x 5 False Grip Pull up + Pause at Sternum B. 3 x 5 False Grip Pull up + Transition C. 3 x 5 False Grip Pull up + Transition + Support *All of these are to be complete from a kneeling position.  Set rings at...Read More