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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: This Sunday we will be open but holding only our weightlifting class with coach Elliiot followed by “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge.  [/creativ_alertbox] Skill EMOM for 10 Minutes 3 Overhead Squats Work up to a light load […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: This Sunday we will be open but holding only “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge. There will be no WOD classes on Sunday.[/creativ_alertbox] Skill EMOM for 10 Minutes [Odd] Sustainable set of Strict Pull-Ups [Even] Handstand Hold Plan […]

Skill 1-1-1-1-1-1-1 Clean + Push Jerk + Split Jerk Spend some time working up to a strong effort single in the push jerk + split jerk complex.  The entire sequence is considered 1 rep.  Bring the bar to your front rack position with your choice of power or squat clean.  Experienced lifters will want to catch […]

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Note that today the 5:30PM time slot will be dedicated to the regularly programmed workout! We are no longer holding a weightlifting hour during that time slot. [/creativ_alertbox] Strength Deadlift 8-5-5-5-5-5-5 6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be extremely light.  Remember to practice […]

Skill E2MOM 10 Minutes 3 Power Cleans * Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to […]

WOD AMRAP in 15 Minutes 5 Clean & Jerks 135/95lbs 10 Pull-Ups 15 Air Squats Workout notes: As always, scale the Clean and Jerk to a weight you can perform successive reps that are mechanically sound with a load that you can repeat with the same technique even when you get fatigued. With this long of a workout […]

WOD For time 2 x 100M Double Dumbbell Farmer Carry 45/30lbs 20 Box Jump Overs 24/20″ 4 x 100M Single Dumbbell Carry Anyhow 45/30lbs 20 Burpee Box Jump Overs 24/20″ 6 x 100M Run 20 Double Dumbbell Burpee Box Step Overs 45/30lbs 24/20″ Workout notes:  The 100M shuttle run is from the door to the […]

Strength 1-1-1-1-1-1-1 Thruster Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, […]

Skill Tabata Support Hold Tabata Hollow Rock Tabata Plank Hold Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. […]