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Strength Split Jerk 3 ~ 75%  Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in […]

It’s double EMOM day! Strength E2MOM for 16 Minutes 3 Overhead Squats ~ 60-70% of your 1RM Snatch Work on catching the bar in a full squat on your first rep if you can. If you are new to the overhead squat do a power snatch and make an assessment of your start position before […]

Strength Tabata SupermanTabata Hollow Rocks 8 Rounds of each alternating between the two movements WOD 3 Rounds For Time of 400M Run21 Kettlebell Swings 24/16kg12 Toes To Bar Off Ramp WOD Scale this workout by the kettlebell you choose and substitute Toes To Bar with Knees To Elbows/Knee Tucks or Sit-Ups

Strength Deadlift 3×3 ~ 80-85% of your 1RM New lifters work up in sets of 3 to a moderate weight.  Judge the difficulty of your lifts by the amount of effort you put in.  Make sure that you maintain perfect technique on your heaviest lift! WOD 21-15-9 rep rounds of Burpee Bar HopsSquat Clean Thusters […]

Strength EMOM for 16 Minutes Odd Max Sustainable Set of Strict Pull-UpsEven Max Sustainable Set of Strict Push-ups. We’ve seen this one before! Try to bump up your sets and if you are on a band choose one that gets you topping out  in the 3-5 rep range. Move down to a lower band when […]

Thanks to Coach Drew for holding down the fort today! THERE WILL BE NO FREE CLASS OR OPEN GYM TODAY at 1:00. Oly with Elliot at 10:00 and CrossFit with Drew at 11 and 12! TODAY is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan. We will […]

This Sunday is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan.  We will have 3 teams competing and it’s always more fun with a cheering section! Come spend the day and watch some CrossFit go down! The event is planned to run from 8-5 so stop in […]

Strength E2MOM for 14 Minutes3 Power Snatch ~ 60-70% of your 1RM.    If you’re new to snatching choose a light weight and start by working from the hang position. Add weight only when you are comfortable and moving the weight efficiently. WOD 3 Rounds for Time30 Wall Ball 20/14lbs20 Burpees10 CTB Pull-Ups  Off Ramp […]

Skill EMOM for 12 Minutes Odd 1 Minute Plank HoldEven Max Sustainable Set of Unbroken Toes-To-Bar Choose a number of T2B you can maintain for 6 rounds.  If you are new to the movement work on Kipping Knees to Elbows on the bar or rings. WOD AMRAP in 8 minutes of  3-6-9-12-15-21 … Deadlift 225/155lbsBox […]

Strength 1RM Weighted Pull-Up Let’s find out if all of that pull-up work is paying off!  If you’re working the bands try to go for a strict or kipping pull-up.  If you’re not quite there get some more volume in on the bands.   Do 8 sets of 1-3 Reps  and challenge yourself!   WOD […]