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Strength  EMOM for 10 Minutes 3 Hang Power Clean Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in […]

WOD 10 Rounds for load and time 6 Heavy Front Rack Walking Lunge Steps 6 Strict Pull-Ups Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a power clean weight that is around 70-75% of your […]

WOD 50-40-30-20-10 Medicine Ball Clean 20/14lbs 25-20-15-10-5 Push Press 115/75lb Workout notes: The medicine ball clean may look like a simple movement but it can be very difficult to master.  The key is to guide the ball up and then drop under the ball without having the ball rotate in your hands so the same side is […]

Skill EMOM for 10 Minutes [odd] Handstand Push-Ups or Piked Push-Ups with feet on a box [even] :30 seconds of Double Unders 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 […]

Strength Weighted Pull-Up 1-1-1-1-1 Work up to a strong effort weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD For time 400M Run 15 Deadlifts 185/135lbs […]

Strength Snatch 1-1-1-1-1 Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a […]

Strength Front Squat 1-1-1-1-1 Work up to a strong effort front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note! We have limited hours today! We will only be open for the 9:30AM and Noon Classes[/creativ_alertbox] WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Workout notes: Alternatively you […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Normal Hours Today! Coach Elliot and Scott will be in the Gym for classes. The last day of the California Regional is today! Follow the action at http://games.crossfit.com.[/creativ_alertbox] AMRAP in 20 Minutes 10 Toes-To-Bar 200M Uneven Farmer Carry* 30 Bodyweight Walking Lunge Steps *Rx Men (32kg Kettlebell, 45lbs Dumbbell) – Rx Women (24kg […]