[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. —– Please note that starting in October we will be moving the Oly class from Tuesday at 5:30PM and begin holding group CrossFit classes during that time.[/creativ_alertbox] Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After […]

Strength EMOM FOR 10 Minutes [odd] Sustainable set of Strict Pull-Ups [even] Sustainable set of Strict Push-Ups If you are on the bands use a band that gets you into the 3-5 rep range for a max set and go hard each round! Do the strictest movements that you are able to do. Don’t max out on the first […]

WOD AMRAP in 15 Minutes 30 Double Unders 25 Wall Ball Shots 20/14lbs 10/9′ 200M Uneven Farmer Carry 32,28kg/24,16kg Workout notes: This workout is a great opportunity to try and master the double under! You may spend a lot of time trying to get through 30 but just remember to relax and start with an easy progression […]

WOD 3 Rounds for Time 400M Run 21 Burpee Pull-Ups 12 Power Cleans 155/105lbs Workout Notes: For the burpee pull-up you’ll find a bar that is outside of your reach and jump up from your burpee and grab the bar.   If you can, end with your chin over the bar and then come down to start your […]

Strength EMOM for 10 Minutes 1 Squat Snatch Perform 1 Squat Snatch every minute for a total of 10 rounds. If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar […]

Skill 10 Wall Walks with 15 second Handstand Hold at the top of each rep. This probably sounds simple but they are really hard! Take as much time as you need to between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall […]

Strength E2MOM for 14 Minutes 3 Power Clean & Power Jerk Work up to a moderate load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice. Focus on catching the bar with […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 5:30PM time slot! Group CrossFit classes are at 4:45PM and 630PM[/creativ_alertbox] Skill Tabata Pull-Ups Rest 1 Minute then Tabata Plank Holds Perform a full round of tabata for each movement.  That is 8 intervals of 20 seconds on and 10 seconds rest.  Use this time to […]

Strength Back Squat 8-5-5-5-5-5-5 Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to […]

WOD For time 15-12-9-6-3 Handstand Push-Ups Power Clean 135/95lbs Box Jump 24/20in Workout notes: Consider that 1/3 of the reps for this rep scheme come during the first round!  It’s a good idea to pace yourself through the 15’s and move steadily even though this might feel like a sprint.  The minimum requirement to attempt handstand […]