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Strength Deadlift 8-5-5-3-3-3-3-3 Work up to a heavy 3 rep deadlift max for the day. If you are new to lifting increase the load in small increments.  Touch and Go is a good idea but only if you maintain good form through each rep.   WOD AMRAP in 8 Minutes 10 One Arm Kettlebell Clean & Jerk […]

WOD For Time 50 Cleans 115/75lbs 800M Run 50 Push Jerk 115/75lbs 800M Run Off Ramp WOD For Time 25 Cleans 400M Run 25 Push Jerk 400M Run  

14.2 Heats start today at 12:15! Show up around 11:30 to warm up and get signed up for a heat! Beers afterwards! Workout 1 For Time Row 2000 Meters Workout 2 For Time 21-15-9 Burpee Box Jump Overs 24/20″ Pull-Ups      

CrossFit Open 14.2 was announced last night! A couplet of Overhead Squats and Chest-To-Bar pull-ups.   We had multiple athletes get their first Chest-To-Bar pull-ups during last years open, many of those people are now able to do muscle ups.  We’re excited to see what this year will bring!  We’ll start heats at 12:15. Strength […]

Strength Power Clean 3-3-3-3-3-3-3 Start light and increase weight across the seven sets.  Touch and Go if you can but not required. Either way work on three reps in succession.  As the load gets heavier and the reps go up you should be dropping lower to receive the bar! WOD AMRAP in 8 Minutes of […]

Skill Freestanding handstand practice If you’ve been kicking up onto the wall for a while work with a partner to spot you and try establish a freestanding handstand.  Make sure you have a bailout plan before you kick up! or 5 x Wall facing handstand hold WOD For time 21 Deadlift 225/155lbs 400 meter Run […]

[creativ_alertbox icon=”” colour=”green” custom_colour=”#ea02bc”]It is Tuesday! That means we have weightlifting club at 5:30PM. Regular WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox] Skill EMOM 10 Minutes Sustainable set of kipping CTB Pull-Ups. Work on your standard C-kip or work on butterfly pull-ups. If you are still working on building strength work on max sets of […]

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget to post your score for 14.1 if you are participating in the Open![/creativ_alertbox] Strength EMOM for 10 Minutes 5 Push Press Working from the floor perform 5 push press every minute.  Your load should be light to medium.  Work on catching the bar with soft knees and rebounding right into […]

WOD For time 1-2-3-4-5-6-7-8-9-10 Front Squat 135/95lbs Toes-To-Bar Off Ramp WOD 1-2-3-4-5-6-7-8-9-10 Goblet Squat Knees-To-Elbows

Strength 1-1-1-1-1-1-1 Squat Snatch Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat. WOD “CrossFit Open 14.1” AMRAP in 10 Minutes 30 Double […]