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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we have limited hours today! We will be holding CrossFit classes at 9:30AM and 12:00PM. We will be closed tomorrow for the Christmas Holiday and return to regular hours saturday. [/creativ_alertbox]   WOD “Hope” 3 Rounds with 1 Minute on each station Burpees Power snatch 75/55 lb Box jump, 24/20″ […]

Skill EMOM for 10 Minutes [odd] Handstand Push-Ups or Piked Push-ups with feet on box [even] REST The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to […]

Strength Back Squat 5-5-5-5-5 Spend some time working up to a strong effort5 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that we have limited holiday hours this week! We will be open from 9:30-1pm on Thursay the 24th for CrossFit class at 9:30AM, Open Gym from 10:30AM-12PM and then CrossFit from 12PM to 1PM. We will be closed on Christmas Day and re-open for regular hours on Saturday. [/creativ_alertbox] Strength Sumo […]

WOD 6 Rounds with 1 Minute on each station Row for calories Barbell thrusters 45/35 lb Double unders Rest Workout notes: This workout will be scored “Fight Gone Bad” style by adding up all of your reps for the entire workout.  If you are good at double unders you can obviously score a lot reps there […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 Strict HSPU 20 Alternating Pistols   Workout notes: We have several very difficult movements in today’s workout. The workout is a long triplet in AMRAP form.  All of our movements are strict and require a great deal of strength to accomplish. If you are scaling the pull-ups or HSPU […]

Skill Tabata Wall Facing Handstand Hold or Handstand Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.   WOD 3 […]

Strength Max Set of Strict Pull-Ups then 1RM Weighted Pull-Up This skill work will largely be a test of your upper body stamina and strength. Start by establishing a max set of strict pull-ups and then work up to a 1RM weighted pull-up.  Generally we are working on strength building so we’re looking for pull-ups […]