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Skill 3 Rounds not for time 15 Hollow Rocks 3 Wall Walks 15 Superman Rocks The hollow and superman rocks do not have to be unbroken! Perform quality reps even if you need to break the set up.  Wall walks can be scaled by finishing the rep at an angle that you are comfortable with […]

Strength 8×3 Weighted Pull-Up Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set! WOD AMRAP in 10 Minutes 3-6-9-12-15-18 … Burpee […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: Today we have weightlifting at 5:30PM. Regular CrossFit Classes are at 4:45pm and 6:30PM[/creativ_alertbox] Strength 8×3 Weighted Ring Dips Perform 8 sets of 3 Dips with increasing weight on each set.  The parallel bars are an option if you are not comfortable yet on the rings. If you are using a band […]

Strength Deadlift 8-5-5-3-3-3-3 Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve […]

WOD Fore! In front of a clock set for 12 minutes: 4 minutes of Clean & Jerks 135/95lbs 4 minutes of Rowing for Calories 4 minutes of Burpees Your score is your total number of repetitions for all three movements. Workout notes: This workout comes to us from crossfit.com.  Each movement is of increasing aerobic demand so […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout notes:  Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Limited hours today! We will be running classes at 5:45AM, 8:00AM and 9:30AM. Come in early to get your workout in and enjoy the 4th![/creativ_alertbox]   WOD 2 Rounds for Time 1 Mile Run 30 Cleans 135/95lbs Workout notes:   This is a longer workout than usual with a higher volume of […]

Strength EMOM for 10 Minutes 3 Push Press Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. […]

Strength Back Squat 8-5-5-3-3-3-3 Work up to a moderate effort 3 rep back squat and perform 4 sets of 3 reps with the same weight across all of the sets.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement. If maintaining your posture and form is […]