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Competition 09-04-2017
Monday – 09/04/2017 Metcon 6 Rounds of 1 Minute of Two arm dumbbell squat cleans 45/30 lb 1 Minute of Burpees 1 Minute of Double Unders 1 Minute Rest Note we are open for 2 classes today at 8:30AM and 9:30AM! Tuesday – 09/05/2017 Strength 4×7 Bench Press ~ increasing from 8/29 by 5/2.5 lbs […]
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September 2, 2017
WOD for time 1 Mile Run 100 Wall Ball Shots 20/14 lb 10/9′ Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots. The run will consume a large part of your time, […]
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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 […]