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Skill 3 x through each 1 Minute Handstand Hold 1 Minute Plank Hold Take as much rest as you need between movements.  If you are experienced scale up! Free standing handstands, parallettes, planche holds and so on. WOD 3 Rounds For Time 30 Wall Ball Shots 20/14lbs 10/9′ 200M Run 15 Deadlift 225/155lbs Off Ramp […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30PM! WOD classes are at 4:45 and 6:30![/creativ_alertbox] Strength EMOM for 10 Minutes Odd  Max set of Strict Pull-Ups Even Max set of Plank Push-Ups The reps are going to fall off fast but fight for as high of a number as you can during each […]

Strength Hang Squat Clean 1-1-1-1-1-1-1 Start light and increase the load for each repetition. New lifters should focus on the keeping the shoulders forward during the setup and  catching the bar with the elbows up and in a full depth squat before standing up. You should only increase the weight if you are able to […]

WOD 3 Rounds For Time 10  Squat Snatch 135/95lbs 15 Toes-To-Bar 50 Double Unders Off Ramp WOD 3 Rounds For Time 10 Power Snatch + Overhead Squat 15 Knee Tucks or Sit-ups 150 Single Unders With 1 Double under attempt every 50 Reps    

WOD 10 Clean & Jerk 135/95lbs 200M Run 15 Clean & Jerk 135/95lbs 400M run 20 Clean & Jerk 135/95lbs 800M Run Off Ramp WOD 10 Clean & Jerk 200M Run 10 Clean & Jerk 400M run 10 Clean & Jerk 800M Run

Strength Power Clean 2-2-2-2-2-2-2 Start light and increase weight across each set.  Touch and Go if you can but not required. Either way work on getting two quick reps in succession.  As the load gets heavier and the reps go up you should be dropping lower into a  partial squat to receive the bar! WOD […]

We could not be more excited to be sending a team to Regionals for the first time!! A few special shout outs to those who contributed scores to help our team get there: Alex (5 times) Ryan (4 times) Jeff (3 times) Drew (1 time) Matt (1 time) Elijah (1 time) Kaitlyn (5 times) Barb […]

Strength E2MOM for 14 Minutes Max sustainable set of Handstand Push-Ups followed by a set of Double Unders. Use no more than two abmats to scale the HSPU.  If you are still working on the overhead strength switch to pike or plank push-ups.  For the DU try to get about 25 -40 seconds worth of […]

[creativ_alertbox icon=”” colour=”custom” custom_colour=”#e28cb3″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength Back Squat 3-3-3-3-3-3 Work up to a heavy 3 rep back squat.  Remember to track your knees over your feet and keep your torso upright. Each repetition should be as far below parallel as […]

Strength 3-3-3-3-3-3-3-3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range. WOD AMRAP in 8 Minutes 5 Hang Power Cleans 155/105lbs 10 Box Jump […]