August 29, 2017 Strength: Barbell Lunges + Hip Extension 4 x 10 (2:1) (prog. loading) super set with: 4 x 10 Weighted Hip Extension Metcon: 9 minute AMRAP 50 Burpee Box Jumps (24/20) (BUY-IN) then, AMRAP in remaining time: Ground to Overhead (135/95) Happy Birthday to CrossFit member, Rachel Martin!Read More

August 28, 2017 Gymnastics: 2:00 Max Ring Push ups Rest 2:00 2:00 Max Push ups Strength: Deadlift 5:00 to establish a Heavy Single for the day* then, 5:00 EMOM of: 3 Reps @ 70-75% of single above *This single is NOT meant to be a New PR! Metcon: 21-15-9-6-3 reps of: Front Squats (135/95) Chest-to-Bar...Read More

August 27, 2017 Rest Day.  Get out and enjoy your day.Read More

August 26, 2017 Partner WOD Teams of 2, complete 5:00 at each station: 1. Prowler Push for Distance (135/100) 2. Reverse Sled Drag for Distance (135/100) 3. Distance on Ski Erg 4. Partner Tire Flips 5. Atlas Stone Carry for Distance (95/65) *Lets get outside and have some fun with this one.  Partition work as...Read More

August 25, 2017 Gymnastics: 5 Rounds of: 10 Handstand Shoulder Taps (2:1) (Rx+ Freestanding) 1 Rope Climb (15′) (Rx+ Legless) *Rest as needed between rounds. Strength: Power Clean 5 x 3 (prog. loading) *Reps must be Touch & Go. Work to a heavy 3 rep for the day. Metcon: 2 Rounds for time of: 45...Read More

August 24, 2017 Metcon: 50 Kettlebell Swings (53/35) 40 Box Jump Overs (24″/20″) 30 Goblet Squats (53/35) 20 Handstand Push ups 1 mile Run 20 Handstand Push ups 30 Goblet Squats 40 Box Jump Overs 50 Kettlebell Swings *30 minute time cap Accessory: 3 Rounds: 1:00 Wall Sit 1:00 Plank Hold (low) *Rest as needed...Read More

August 23, 2017 Gymnastics: A. Elevated Ring Row 3 x 10 *Rest :60 between sets. B. Weighted Push ups 3 x 10 *Rest :60 between sets. Metcon: 10 minute EMOM 200m/175m Row Rest 2:00 10 minute EMOM 8 Thrusters (95/65) COMPETITIVE CROSSFIT CLASS – 5:30pm 14 minute AMRAP 10/8 Calorie Row 3 Thrusters (95/65) *Add...Read More