Strength Power Clean 2-2-2-2-2-2-2 Start light and increase weight across each set.  Touch and Go if you can but not required. Either way work on getting two quick reps in succession.  As the load gets heavier and the reps go up you should be dropping lower into a  partial squat to receive the bar! WOD […]

We could not be more excited to be sending a team to Regionals for the first time!! A few special shout outs to those who contributed scores to help our team get there: Alex (5 times) Ryan (4 times) Jeff (3 times) Drew (1 time) Matt (1 time) Elijah (1 time) Kaitlyn (5 times) Barb […]

Strength E2MOM for 14 Minutes Max sustainable set of Handstand Push-Ups followed by a set of Double Unders. Use no more than two abmats to scale the HSPU.  If you are still working on the overhead strength switch to pike or plank push-ups.  For the DU try to get about 25 -40 seconds worth of […]

[creativ_alertbox icon=”” colour=”custom” custom_colour=”#e28cb3″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength Back Squat 3-3-3-3-3-3 Work up to a heavy 3 rep back squat.  Remember to track your knees over your feet and keep your torso upright. Each repetition should be as far below parallel as […]

Strength 3-3-3-3-3-3-3-3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range. WOD AMRAP in 8 Minutes 5 Hang Power Cleans 155/105lbs 10 Box Jump […]

WOD 800M Run 50 Kettlebell Swings 24/16kg 40 Burpee Bar Hops 30 Clean & Jerks 135/95lbs Off Ramp WOD 800 Run 40 Kettlebell Swings 30 Burpee Bar Hops 20 Clean & Jerks

WOD For time Row 2000 Meters then 5 Rounds of 30 Air Squats 200M Run 100M Uneven Farmer Carry 32kg,24kg/20kg,16kg You need two objects you can carry halfway to the wall and back!  Use kettlebells, dumbbells or for the bravest, two loaded barbells.  The walk doesn’t need to be unbroken but try to make it […]

Strength EMOM for 10 Minutes 3 Push Press Working from the floor perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. […]

Strength Deadlift 3-3-3-3-3 Work up to a moderately heavy weight and perform 5 sets of 3 repetitions. Experienced lifters should work the same weight across all 5 sets.  If you are new to this movement start light and increase the load for each set and be sure to maintain your lumbar posture during the lift […]

Skill 3 x Through 1 Max Effort L-Sit 3 Wall Walks 5 Ring Dips Work at your own pace and rest as needed between movements! WOD 5 Rounds For Time 200M Run 30 Double Unders 15 Push Press 95/65lbs Off Ramp WOD 3-5 Rounds For Time 200M Run 90 Single Unders with 1 Double Under […]