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13.3 is out! And it’s A LOT of wall balls! Followed by some double unders and of course the dreaded but, inevitable appearance of muscle ups. My advice for this WOD, stay positive! There are 2 high skill movements in this WOD and well, wall balls are rough! So focus on what you CAN do, […]

STRENGTH: Deadlift 5×5 WOD: 5 rounds for time 10 C2B Pull Ups 15 Power Cleans 95/65

Remember today is TUESDAY!! I’m sure you’re all sick of hearing this by now but, just a reminder that the 5:30 class is dedicated to Olympic Lifting. Regular classes at 4:45 and 6:30. STRENGTH: 8×3 Strict Weighted Pull Ups. If you don’t have Pull-ups yet, make them as difficult as possible. No kipping!  WOD:  5 […]

Great job this weekend on 13.2 guys!! You all put up some really impressive scores!!  STRENGTH: Backsquat 5×1 WOD: For Time: 50 Wall Balls 20/14 400 M Run 50 Snatch 45/35 400 M Run  50 KB Swings 24/16    

Skill  EMOM for 7 minutes   7 Push-ups7 Toes-To-Bar WOD  AMRAP in 8 Minutes 5  Power Clean 185/135lbs45 Double Unders

Strength Working from the floor: EMOM  for  10 minutes 3 OHS  ~ 75% of 1RM Snatch WOD AMRAP in 10 Minutes of 5 Push Press 115/75lbs10 Deadlift 115/75lbs15 Box Jump 24/20in

Strength Working from the floor, find your  2RM Power Jerk WOD 5 Rounds for time of: 10 Burpees20 Dumbell Snatch (10 each arm) 40/30lbs200M Run  

13.2 Was announced today! We can’t wait to see you all go for it again this weekend! If you can not make the Saturday or Sunday posted times make sure you talk to Kirsten or another coach about setting up a make up time.  During class times will typically not be a good time to […]

Skill Kipping skills practice. Work on refining your kipping or butterfly pull-up and/or muscle-up on bar and rings.   WOD 200M Farmer Carry 10-1 Clapping Push-Ups1-10 Box Jumps 24/20in200M Farmer Carry 

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength 8×3 Weighted Dips WOD 800M Run20 Situps10 Dumbell Thrusters 45/30lbs400M Run25 Situps15 Dumbell Thrusters200M Run30 Situps20 Dumbell Thrusters