September 5, 2017 Strength: Squat Cleans Take 50% of last Tuesday’s (Aug. 29) Heavy Deadlift, then complete: 15 Cleans for time 12 Cleans for time 9 Cleans for time *Rest as needed between each set. Each set is for time. Metcon: 3 Rounds for time: 21 Kettlebell Swings (53/35) 15 Ring Dips 9 Handstand Push...Read More
September 4, 2017 Happy Labor Day 9:00am and 10:00am Classes ONLY Gymnastics: A. Handstand Hold Tabata: 8 x :20 on/:10 off B. L-Hang Accumulate 2:00 Strength: Front Squat Establish Heavy Single (6:00) then, 3 Reps at 90% of above single Metcon: 4 Rounds (Not for time) Max Effort Bench Press Max Effort L-Pull ups *Rest...Read More
September 3, 2017 Rest Day. Get out and enjoy the day. Labor Day Class Schedule (Mon, Sept. 4, 2017) 9:00am CrossFit 10:00am CrossFit There will not be any evening classes.Read More
September 2, 2017 Partner WOD In teams of 2-3, complete the following: “Roach” 28 minute AMRAP 112 Thrusters (95/65) 400m Run (together) or 500m Row 84 Partner Facing Burpees* 400m Run (together) or 500m Row 56 GHD Sit ups 400m Run (together) or 500m Row 28 Kettlebell Swings (70/53) 400m Run (together) or 500m Row...Read More
September 1, 2017 Gymnastics: 4 Rounds (Not for time) 8 Strict Toes-to-Bar 5-7 Strict Handstand Push ups *Scaled = 8 Straight Leg Raises, 5 :03 Negative Handstands Strength: Hang Power Snatch Every :90 x 10 Rounds: 3 Hang Power Snatch (prog. loading) Metcon: 10 to 1 reps of: Burpees Hang Kettlebell Snatch-(R) (53/35) Hang Kettlebell...Read More
August 30, 2017 ANNOUNCEMENTS: The 7:30pm Class this Thursday, Aug. 31st is CANCELLED due to the Ohio State Buckeyes first game. Labor Day Hours (next Monday, Sept. 4) are 9:00am – 11:00am. We will run a WOD at 9:00am and a WOD at 10:00am. Please plan accordingly to these changes. Thank you. Gymnastics: A. Pendlay...Read More
