Strength: Barbell Complex On the 1:30 x 6 Sets: 3 Front Squats 3 Push Press * Build in weight over the 6 sets to something heavy for the day WOD: 4 Rounds For Time: 400m Run 10 Thrusters (115/85/65)Read More
Strength: Deadlift 6×1 at 85% of 1rm WOD: 13-Minute AMRAP: 55 Deadlifts 225/155/105 55 Wall-Ball Shots 20/14/10 55 Calorie Row 55 Handstand Push-ups *If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round. Your score will be the total number of repetitions completed within the 13-minute time...Read More
Skill: Muscle Ups (bar and ring) spend 15 mins working on progressions WOD: “GOAT” (we will be doing this every Thursday in the month of Feb) 20 MIM EMOM *Athlete picks any 2 movements (weaknesses) to practice over the 20 minutes * pick a small, manageable rep scheme to keep the heart rate down and practice...Read More
Strength: Push Press 6×1 at 85% of 1rm WOD: Buy in 25/20/15 Cal Bike 21-15-9 reps Ab Mat Situps Push Press 115/85/65 Buy out: 25/20/15 Cal BikeRead More
3 MIN AMRAP : 50 Double Unders or 50 singles 15 Bar-Facing Burpees Max Power Snatches (75/55/45) Rest 3 Minutes 3 MIN AMRAP : 50 singles Double Unders or 50 singles 12 Bar-Facing Burpees Max Power Snatches (95/65/55) Rest 3 Minutes 3 MIN AMRAP : 50 Double Unders or 50 singles 9 Bar-Facing Burpees Max Power Snatches (115/85/65)...Read More
Hi Everyone, Please take a few minutes to read our exciting news for this month. We’ve got a really fun event planned in March. Keep reading for all the details. CrossFit Open is COMING March 11th: In House Competiton What is the CrossFit Open? Click here for all the info. Every Friday in the month of February...Read More
Strength: Squat Clean (work to a heavy single for the day) WOD: 4 Rounds For Time: 21/18/15 Calorie Row 15 Box Jump (24″/20″/16) 7 Squat Cleans (155/105/95)Read More
It’s that time of year again. That’s right. It’s CrossFit Open Season! For experienced Crossfitters, you all know what we mean here. However, for the majority of people, you may be asking yourself, what is the CrossFit Open, and more importantly, why should we ALL participate in it? During non-COVID years, the CrossFit Open is...Read More
