May 23, 2017 Strength: A. Cleans (Squat Cleans) 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Pull ups Rx: 30 Pull ups 20 Chest-to-Bar Pull ups 10 Deadhang Pull ups *These are to be done as is, no scaling or bands. Scaled: 1. 5 x 5+3 Ring...Read More

May 22, 2017 Strength: Cycle 2, Week 4 (Deload Week) A. Back Squat 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% B. Push Press 2 x 5 @ 40% 2 x 5 @ 50% 2 x 5 @ 60% Metcon: 15 minute EMOM Min. 1: 50ft Front Rack...Read More

May 21, 2017 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

May 20, 2017 Partner WOD Teams of 2, complete the following with a running clock: 0:00 – 7:00 AMRAP 10 Burpees 30 Double Unders *Partner 1 completes a full round, then partner 2 completes a round. 7:00 – 10:00  Rest 10:00 – 20:00 10 minutes to establish: Heavy Hang Squat Clean + Split Jerk *Each...Read More

May 19, 2017 Strength: A. Thruster 5 @ 75% 3 @ 85% 1 @ 95% B. Core/Midline Rx: 2 sets of: :30 High Plank + :30 Hollow Hold + :30 Low Plank + 30 Hollow Rocks *Every fall = 10 Toes-to-Bar at end of set. Scaled: 2 sets of: :30 High Plank + :20 Hollow...Read More

May 18, 2017 SCHEDULE REMINDER: The 4:30pm CrossFit Class is YOGA tonight instead of CrossFit.  You can attend a Yoga Class for $10 or you can purchase a 5 Class Pass for $35.  There will also be a Yoga Class this Saturday at 11:00am Metcon: (For time) “Made in 1977” 40 Calorie Bike or Ski...Read More

May 17, 2017 Metcon: (For time) 50 Wall Balls (20lb/14lb) 30 Overhead Squats (135lb/95lb) 50 Wall Balls Conditioning: 5 x 200m Run *Rest 1:00 between runs. COMPETITIVE CROSSFIT – 5:30pm 2017 Regional Event #3 (slightly scaled version) 100′ DB Overhead Walking Lunge (50lb/35lb) 100 Double Unders 50 Wall Balls (20lb/14lb) 10 Rope Climbs (15′) 50...Read More