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Don’t forget! Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Everyone is invited and we hope to see you all there!  Skill Tabata Toes-To-Bar thenTabata Pistols Choose a number you can sustain! Your […]

Skill 3 x through the following.   Accumulate 1 Minute L-SitAccumulate 1 Minute Plank Hold and  Freestanding Handstands, take as many attempts as you like with the time alloted. Scale these movements up or down to your accomodate your current skill level.  L-Sits can be done while hanging the bar, on parallettes or rings. Move […]

Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Hope to see you all there!  Strength 1RM Front Squat  If you’re new to this movement work up in sets of at least 3. […]

Strength 8×3 Weighted Pull-Ups  If you’re not able to do weighted pull-ups yet use a band or work at bodyweight. Choose a band that gets you into the 3-5 rep range for a max set.  WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 135/95lbs6 Push-ups9 Squats Rest 1 minute. Repeat for […]

Strength EMOM for 16 Minutes Odd 3 x Squat Snatch ~ 60% of 1RMEven Rest  If you’re new to this movement work the following Odd Power Snatch + 3 x Overhead Squat ~ Start light and increase in later rounds if your form is solid. Even Rest WOD For time21-15-9 Rep rounds ofKettlebell Swings 32/24kgBox Jumps […]

WOD AMRAP in 20 Minutes 10 Deadlifts 135/95lbs10 Jerks 135/95lbs10 Lunge Steps 135/95lbs400M Run Scale the load as needed, don’t get into a slugfest with a weight that’s too heavy to keep moving through!  

Skill 5 Sets  of Muscle Ups for Max Reps If you can’t do this movement that’s okay! Work on the transition with a box or band.  If you’re working on strength and missed the Pull-Ups and Dips earlier this week hit 5 sets each of those movements. WOD 400M Run  25 Toes-To-Bar 50 Wall Ball 20/14lbs75 […]

    WOD “Hope” Three Rounds for Reps of BurpeesPower Snatch 75/55lbsBox Jump 24/20″Thruster 75/55lbsCTB Pull-UPs 1 Minute on each station resting 1 Minute between rounds.   CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be […]

Strength Squat Clean: 1RM If you’re new to this movement work the following complex until you can ride the barbell down into a full Squat Clean with good body position.  Focus on keeping your elbows up and torso upright. Knees should track over the feet and weight should be distributed firmly over the ball and […]

Strength 1 RM Split Jerk WOD 5 Rounds for time of 200M Run20 Wallball 20/14lbs10 Ring Dips Off Ramp WOD 3-5 Rounds for time of  200M Run10 Wallball10 Bench Dips or Push-Ups