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September 1, 2017
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox] Skill Two rounds of Tabata alternating between Hollow Rocks Super Man Hold The Tabata interval is 8 […]
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August 31, 2017
Skill EMOM for 10 Minutes Straight set of HSPU In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set. Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max […]
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August 30, 2017
Skill EMOM for 10 Minutes 2 Squat Snatches Spend ten minutes working up to a strong effort double squat snatch. It is up to you whether you choose to link your 2 reps together or perform 2 singles. The squat snatch is probably the most difficult lift that we do so start light and learn […]
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August 29, 2017
Skill EMOM for 10 Minutes [odd] straight set of kipping swings on rings or bar [even] 40 seconds of double unders Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on kipping swings and double unders. Keep in mind we have a […]
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August 28, 2017
Skill EMOM for 10 Minutes 2 Thrusters This skill work is a warm up for our metcon and also technique review for a unique and difficult movement. The thruster is a combination of a front squat and push press. For most athletes the difficulty will come in incorporating the push press after the front squat. […]
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August 27, 2017
WOD 10 Rounds for reps 30 seconds of Power cleans 185/135 lb 30 seconds rest 30 seconds of Box Jumps 24/20″ 30 seconds rest Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds. Box Jump experts […]
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Competition 08-27-2017
Monday – 8/28/2017 Skill EMOM for 10 Minutes 2 Thrusters working to a max for the day Gymnastics 15x60s straight set of muscle ups Strength 4×7 Back Squat ~ 70% of 1RM Metcon AMRAP in 8 Minutes 4-8-12-16-20 … Lateral burpee over the bar 2-4-6-8-10 … Thruster 135/95 lb Accessory 21x60s 7 rounds of Straight […]
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August 26, 2017
WOD 3 Rounds for time 20 Power snatch 75/55 lb 400M Run 20 Overhead walking lunge steps 75/55 lb 400M Run Workout notes: Today’s workout is a three round triplet with two weightlifting movements separated by a monostructural run. The benchmark load is on the lighter side and we have a long of running so this […]
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August 25, 2017
Skill EMOM for 10 Minutes 30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows. Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set […]
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August 24, 2017
Skill Handstand work Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions. For a wall walk ascend as high as […]