July 11, 2017 Strength: Overhead Squats Every 1:30 x 3 Rounds: 4 Overhead Squats @ 60% 1:00 Rest Every 1:30 x 3 Rounds 3 Overhead Squats @ 70% 1:00 Rest Every 1:30 x 3 Rounds 2 Overhead Squats @ 80% Metcon: Tabata (8 Rounds each of :20 on/:10) Deadhang Pull ups 1:00 Rest Hand Release...Read More

July 10, 2017 Gymnastics: A. Turkish Get-ups 5 x 3 (each arm) B. PVC Band Press Downs 5 x :10 (Hollow Hold) Strength: Power Clean + Hang Squat Clean + Jerk 10 minutes to establish heavy complex for the day. Metcon: (For time) 20 Squat Clean & Jerks (205/135) *If unable to do the Rx...Read More

July 9, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

July 8, 2017 Partner WOD In teams of 2 complete the following: A. 10 minute AMRAP Follow-the-Leader format 250m Row 100ft Sled Push (235/190) (50 down/ 50 back) 5 Tire Flips (as a team) *In a follow-the-leader format, each athlete completes the row and sled push, and then together flip the tires.  Complete as many...Read More

July 7, 2017 Gymnastics: A. Strict Toes-to-Bar 5 x 5 B. Ring Pull Thrus (Muscle up transition) 5 x 3 w/ :03 Negative Strength: Front Squats 6 x 2 (60%-65%-70%-75%-80%-75%) Metcon: (For time) 50 Pull ups 100 Wall Balls (20/14) 200 Double UndersRead More

July 6, 2017 Conditioning: 800m Run 8 Muscle ups 600m Run 6 Muscle ups 400m Run 4 Muscle ups 200m Run 2 Muscle ups *Complete 1 Shuttle Sprint (25-50-75-100ft) every break on the Muscle ups. Accessory: 3 Rounds: (NFT) 12 Stiff Legged KB Deadlifts 1 Rope Climb (20′) Max Effort Plate Pinch Hold (35-45/25-35)Read More

July 5, 2017 Gymnastics: A. 1-Arm Push up support position 5 x :10-15 (each arm) B. Weighted Hip Extension 3 x 10 Conditioning: 20 Rounds of: :30 Max Row :30 Rest Metcon: 3 Rounds for time of: 20 Kettlebell Swings 20 GHD Sit ups COMPETITORS CROSSFIT CLASS – 5:30pm 5 minute AMRAP 6 Axle Bar...Read More