Push Jerk Find 2 RM 4 Rounds 200 m Run 15 Push Press* 115/80 Fx: 95/65 10 Front Squats* 115/80 Fx: 95/65 5 Ring Muscle Ups, Fx: 10 C2B Pull ups *after you clean the bar for the first push press, you must go unbroken through the front squats. Each time you put the...Read More
Hang Power Clean: 5 x 2 (ME) *UNBROKEN For time: 15-12-9 (Fx: 12-9-6 rep scheme) Power clean 115/80 Fx: 95/65 HSPU Rest 3:00 and repeat RX+: 135/95Read More
BCF – the building engineer just came out regarding the heat. Unfortunately, the electronic control is broken and this could take a few days to fix (company coming out Monday but will likely take a few days to get parts, repair, etc). Please dress accordingly (especially morning classes)! ==================== Strength for the week Monday: Deadlift...Read More
Skills Class with Coach Kathleen at 12:15 every Sunday! Below is this month’s schedule Today: Ring and Bar Muscle Ups 3/12: Pistols and Toes-to-Bar 3/19: Pull-ups (kipping, chest-to-bar, butterfly) 3/26: Kipping Ring Dips and Rope Climbs ======================================= Push Press 5 x 3 (ME) 9-15-21 Hang Power Cleans 135/95, Fx: 115/80 Hand Release Push...Read More
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 50/35 16 toes-to-bars 8 power cleans 50/35 Then, 2 rounds of: 50-ft. weighted walking lunge 50/35 16 bar muscle-ups 8 power cleans 50/35 Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Scaled: (Ages 16-54)...Read More
Clean and Jerk: 20 Minutes to establish a Heavy Double (or work on technique at 80% if doing 17.2) AMRAP 10: 5 Clean and Jerk @ 75% of strength weight achieved 10 HSPU Fx: push-ups 15 box jumps 32/26 Fx: 24/20Read More
Bench Press 5×5 (ME) For time: 4 Rounds: 200m run 10 Power Snatches 95/65 Fx: 75/55 20 Wall Balls* 20/14 *5 burpee penalty each time you break on the wall balls Rx+: 115/80Read More
Free class tonight with Coach Claire!!! Starts at 6:30pm for those looking to try CrossFit for the first time Recovery Back Squats: 3 X 10 (ME) 4 Rounds for time: 15 C2B pull-ups, Fx: Pull ups 15 Push Press 115/80 Fx: 95/65 15 Pistols Rx+ 135/95Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
