May 2, 2017 Strength: A. Cleans (Squat Cleans) 5 @ 65% 5 @ 75% 3 @ 85% *These Do Not have to be Touch & Go. Take your time on the higher percentages and hit each rep. B. Pull ups Rx: 1. 3 sets of: Max Effort Deadhang Pull ups 2. 3 sets of: 10...Read More
May 1, 2017 Strength: Cycle 2, Week 1 A. Back Squat 5 @ 65% 5 @ 75% 5+ @ 85% B. Push Press 5 @ 65% 5 @ 75% 5+ @ 85% Metcon: 15 minute AMRAP 15 Toes-to-Bar 400m Run 15 GHD Sit ups/Hip Extensions* *Switch each round between GHD Sit ups and Hip Extensions.Read More
April 29, 2017 Join us for the 2017 CrossFit for Dreams – A fundraiser to help raise money for the Buddy Ball League of Grove City. The event runs from 9:00am – 3:00pm. Come out and take part in the workout, eat and drink, buy some raffle tickets, jump in the bounce house, throw a...Read More
April 28, 2017 REMINDER: For those volunteering this weekend for the CrossFit for Dreams Fundraiser, we need you to be at the gym tonight around 5:30/6:00pm. We will start setting up and delegating duties. Strength: A. Bench Press 5 @ 40% 5 @ 50% 5 @ 60% B. Sled Pulls 5 sets of: 50ft Sled...Read More
April 27, 2017 CLASS REMINDER: There is a Yoga Class at 7:30pm tonight instead of CrossFit Class. Metcon: “Melanie” 3 Rounds of: 9 Power Snatches (135lb/95lb) 9 Chest-to-Bar Pull ups *8 min cap -Rest 2:00- 21-15-9 reps of: Thrusters (95lb/65lb) Ring Push ups *8 min cap -Rest 2:00- For time: 29 Calories on Assault Bike...Read More
