Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a heavy max for the day. If you are new to powerlifting focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips. WOD 3 Rounds for Time 30 Kettlebell Swings 24/16kg […]

Skill 2 Rounds of Tabata, Alternating between each  movement. Hollow Rocks Superman Hold WOD AMRAP in 20 Minutes 20 Wall Ball Shots 20/14lbs 10/9′ 30 Sit-Ups 400M Run Off Ramp WOD AMRAP in 20 Minutes 20 Wall Ball Shots 30 Sit-Ups 400M Run

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Remember today we have Barbell Club during the 5:30PM time slot! Regular CrossFit classes are at 4:45PM and 6:30PM![/creativ_alertbox] Strength EMOM for 10 Minutes 3 Push Jerks Working from the floor perform 3 push jerks every minute.  Your load should be moderate effort but one you can perform all 3 reps with for 10 […]

Strength Hang Squat Snatch 1-1-1-1-1-1-1 Work up to a daily max for your hang squat snatch.  Start light and be sure to hit each position in the snatch sequence for every rep.  If you are having trouble catching the bar in the bottom of your squat, keep the load light and work on riding the […]

WOD 6 Rounds For Time Run 200M 15 Back Squats 95/65lbs (working from the floor) 20  Push-Ups Off Ramp WOD 3-5 Rounds For Time Run 200M 15 Back Squats 20  Push-Ups

Speed E2MOM for 14 Minutes Sprint 100M WOD CrossFit Open 14.3 AMRAP in 8 Minutes 10 Deadlifts 135/95lbs 15 Box Jumps or Step ups 24/20″ 15 Deadlifts  185/135lbs 15 Box Jumps or Step ups 24/20″ 20 Deadlifts  225/155lbs 15 Box Jumps or Step ups 24/20″ 25 Deadlifts  275/185lbs 15 Box Jumps or Step ups 24/20″ 30 Deadlifts  315/205lbs 15 Box Jumps […]

CrossFit Open 14.3 was announced last night! This week we have a couplet of ascending Deadlifts and Box Jumps.    We’ll start heats at 12:00 tomorrow, come early to warm up! Strength Front Squat 2-2-2-2-2-2-2 Work up to a heavy 2 rep front squat.  Remember to track your knees over your feet and drive your […]

Strength E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are […]

Strength Strict Weighted Pull-Up 2-2-2-2-2-2 Increase loads during each set working up to near max or maximal effort.  If you are using the bands work up in sets of 1 or 2 reps to the smallest band possible or go bodyweight! WOD 7 rounds for time 200M Run With Plate 45/25lbs 10 Overhead Lunge Steps […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget today we have barbell club at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Skill In 10 minutes complete as many reps as possible of 5-10-15-20-25-30 … Unbroken Double Unders. Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The […]