October 10, 2017 Strength: Every 1:15 x 10 Rounds: 1 Overhead Squat w/ :03 Pause *Work up to 75-80% and use this weight for all 10 reps. Metcon: 21-15-9 reps of: Deadlifts (225/155) Calorie RowRead More

October 9, 2017 Gymnastics: EMOM x 12 Min. 1: 3-5 Strict Chest-to-Bar Pull ups Min. 2: 2 Wall Climbs Min. 3: 10 Alt. Pistol Squats or 12 Close Stance Squats Strength: EMOM x 10 1 Push Press + 1 Jerk (Push or Split) *After your Push Press, go straight into the Jerk on the rebound. *...Read More

October 8, 2017 Rest Day.Read More

October 7, 2017 Partner WOD Teams of 2, complete the following: 20 minute AMRAP 20 Overhead Squats (135/95) 20 Toes-to-Bar (partner holds from pull up bar) 20 Hang Power Cleans (135/95) 20 Handstand Push ups (partner holds handstand) 200m Run (run together holding band) *Partition reps as needed.  Must run together. Rest 5:00 7 min...Read More

October 6, 2017 Strength/Gymnastics: A. Alt. KB/DB Single Arm Push Press 3 x 10 (Right + Left = 1 Rep) *For this movement, hold 2 KB or DB in the Front Rack.  Perform a single arm Push Press with each arm.  -Superset with- B. Strict Knees to Elbows 3 x 10 Metcon: 5 Rounds for...Read More

October 5, 2017 Metcon: Three – 4 minute AMRAPs of: 400m Run 20 Box Jump Overs (24″/20″) AMRAP Deadlifts (225/155) Rest 1:00 between rounds. Accessory: 1. Accumulate 2:00 Wall Sit 2. Accumulate 2:00 Low Plank 3. Accumulate 2:00 Bottom of Squat 4. Accumulate 2:00 Hollow *Partition work as needed.Read More

October 4, 2017 Gymnastics: Muscle up Skills/Drills 3 x 5 False Grip Ring Rows 3 x 5 Pull Thrus 3 x 3 Ring Dip Press Out to Support (:05) Metcon: 20 minute AMRAP 1 Muscle up (Rings) 2 Squat Snatches (50% of 1 RMx) 3 Bar Facing Burpees COMPETITIVE CROSSFIT CLASS – 5:30pm For Time:...Read More