October 17, 2017 Strength: Snatch Grip Push Press + Snatch Balance Every 1:15 x 8 Rounds *Progressive loading. Focus on a good catch and balance in the bottom position. Metcon: 9-7-5 reps of: Bar Muscle ups 21-15-9 reps of: Push Jerks (135/95) Happy Birthday to Co-Owner, Coach and CrossFitter, Tim Pitro! Read More
October 16, 2017 Gymnastics: Kipping Pull ups 4 x 10-15 reps *Rest as needed between sets. No Butterfly Pull ups allowed. *Scaled = work on the progressions and/or sticking points. Strength: Front Squats Every 1:15 till failure complete: 3 Front Squats (Men add 20lb; Women add 10lb every interval) *Complete at least 6 intervals. Metcon:...Read More
October 11, 2017 Gymnastics: A. Max Height Box Jump 7 minutes – Establish a High Box Jump B. 30 Box Jumps for time *Take 75% of the Height established in Part A. Metcon: “Cindy” 20 minute AMRAP of: 5 Pull ups 10 Push ups 15 Air Squats OR “Mary” 20 minute AMRAP of: 5 Handstand...Read More