August 15, 2017 Strength: Back Squat Ladder 10 Reps @ 135/95 10 Reps @ 185/125 10 Reps @ 225/155 10 Reps @ 275/185 10 Reps @ 315/225 *Complete a 200m Run after each set of Squats.  Sets do not have to be unbroken, but try to if you can.  This is not for time.  Metcon:...Read More

August 14, 2017 Gymnastics: A. Ring Push ups 8 x :20 on/:10 off B. Toes-to-Rings 3 x 10 Strength: Jerk EMOM Complete 2 reps every minute till failure *Complete a minimum of 6 rounds.  Choose own starting weight.  Men add 10-20lb and Women add 5-10lb per minute. Metcon: 3 Rounds for time: 12 Front Squats...Read More

August 13, 2017 Rest Day. Get outside and enjoy your day.Read More

August 12, 2017 Partner WOD In teams of 2 complete the following: 20 minute AMRAP 1 mile Run (alternate every 400m) then, AMRAP remaining time: 2 Ring Muscle ups* 6 Burpees 10 Alternating Dumbbell Snatches (50/35) *Scaled = 6 Ring Dips Cash Out/Burner 3 Rounds: (follow-the-leader format) 250m Row 15 Toes-to-Bar *Partner 1 starts on...Read More

August 11, 2017 Gymnastics: Wall Walks 3 sets of: 3 Wall Walks + 5 Lat. Wall Walks* *On the 3rd Wall Walk complete 5 Lateral Walks to the right and left. Strength: Power Snatch + Squat Snatch 10 minute EMOM: 1 + 1 @ 70%-75% Metcon: 21-15-9 reps of: Squat Snatch (115/75) Pull ups *At...Read More

August 10, 2017 Metcon: (For time) 100 Calorie Row 75 GHD Sit ups 50 Kettlebell Swings (70/53) Accessory: 3 Rounds (Not for time) 50ft Handstand Walk (1:00 Handstand Hold) 100ft Farmer Carry (70/53 per hand) 150ft Reverse Sled Drag (185/125)Read More

August 9, 2017 Gymnastics: A. Strict Chest-to-Bar Pull ups 5 x Max Effort (Try to get 5-8) *Rest as needed between sets. B. Dumbbell Skull Crushers 4 x 10 *Rest as needed between sets. Metcon: 3 Rounds for time: 80 Double Unders 50 Air Squats 800m Run COMPETITIVE CROSSFIT CLASS – 5:30pm Snatch Warm up...Read More