Monday, December 4, 2017
Strength/Skill Schedule Monday:Press Complex Tuesday: Front Squat Wednesday: Bench Press Thursday: 20MIN EMOM Friday: Handstand Push ups/ Partner WOD Saturday: Clean Complex/ “Naughty or Nice”... Read More
Sunday, December 3, 2017
NOTE: There is no skills class today – Kathleen will be back in town next week. Join her on Sunday, December 10th for muscle-up work!... Read More
Saturday, December 2, 2017
Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon! DEADLIFT 5×5 Ascending, but not maximal 4... Read More
Friday, December 1, 2017
“WHITE” 5 RFT 3 Rope Climbs 10 Toes to Bars 21 OH Walking Lunge Steps, 45/25lb plate Run 400m Post-WOD Finisher: 5 Min... Read More
Thursday, November 30, 2017
CLEAN 3-3-3-3-3 ascending (TNG) Every 2 minutes for 5 rounds, alternating between the assault bike and rower: 20 Cal Assault Bike/25 Cal Row Max... Read More
Wednesday, November 29, 2017
BACK RACK REVERSE LUNGES 4 x 5L/5R across, non-alternating From CrossFit.com For time: 30 OHS, 115/75 15 ring muscle-ups 20 OHS, 115/75 10 ring... Read More
Tuesday, November 28, 2017
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!... Read More
Monday, November 27, 2017
Monday night is the last chance for ordering a hoodie! Remember to get your order placed by midnight if you want to sport a BCF... Read More
Sunday, November 26, 2017
CLEAN COMPLEX 2 Clean Pull + 1 Clean (full), ME BCF/CFR7/CFSA Throwdown Individual Event #2, “Can you go unbroken?” 9-15-21 C2B Pull-ups Thrusters 115/80... Read More
Saturday, November 25, 2017
LATERAL STEP-UPS, 8L/8R (unweighted, per this video example) “Sham” 7 RFT 11 Bodyweight Deadlifts 100m Sprint