July 25, 2017 Strength: Front Squat 6 x 1 @ 85-90% *Rest as needed between sets.  Focus on a GOOD Brace on each of these reps.  ELBOWS HIGH! Metcon: 21-15-9 reps of: Sumo-Deadlift High Pull (75/55) Hang Power Snatch (75/55) Overhead Squat (75/55)Read More

July 24, 2017 Gymnastics: A. Chin-up Hold 3 x :20; :40 Rest B. Hollow & Arch Rolls 3 x 10 (L+R = 1) *From a Hollow Body, roll to and Arch Hold and then back.  Move to left and right side.  Rest as needed between sets. Strength: Bench Press 5 x 3 (prog. loading) Metcon:...Read More

July 23, 2017 Rest Day.  Get out and enjoy your day.  Read More

July 22, 2017 Partner WOD – “Sarah Ball’s Birthday WOD” Teams of 2 complete the following: 33 minute AMRAP 1000m Run (switch every 250) 33 Deadlifts (245/165) 33 Burpees to 45lb Plate 1000m Row (switch every 250) 33 Hang Power Cleans (145/100) 33 Burpees to 6″ 1000m Ski (switch every 250) 33 Overhead Squats (115/75)...Read More

July 21, 2017 Gymnastics: Handstand Practice Accumulate 5 minutes upside down Strength: (12 minutes) Hang Power Snatch + Hang Squat Snatch *Work to heavy complex for the day. Metcon: 3 Rounds of: 1:00 Double Unders 1:00 Pull ups 1:00 Box Jump Overs (24″/20″) 1:00 RestRead More

July 20, 2017 Metcon: (For time) 80 Russian Kettlebell Swings (70/53) 60 Wall Balls (30/20) 40 Toes-to-Bar 20 Calorie Assault Bike Accessory Work: 4 x 20 Calorie Ski Erg Rest 1:30 between sets.Read More

July 19, 2017 Gymnastics; Core Complex 3 sets of: :10 Hollow Hold + 10 V-ups + 10 Full Body Crunches + 10 Hollow Rocks Metcon: 3 Rounds for time of: 800m Run 500m Row 25 Burpees Over-the-Rower COMPETITIVE CROSSFIT CLASS – 5:30pm For total reps: 4:00 of: Max Calorie Row 4:00 Rest 3:00 of: Max...Read More