Rope Climb Technique: Rx: 10 Legless Climbs for time Fx; 12 Climbs for time *Wear Tall Socks 27-21-15-9 Deadlift 155/105, Fx: 135/95 Hand Release Push upsRead More
Free Class is at noon with Coach Mike. A great way to introduce CrossFit to someone who hasn’t done it before ================================================== https://www.31heroes.org On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy...Read More
No Core Blast tonight but it will return next week! ========================== Muscle Up Technique: RX: 5 sets of 2 strict + 3 Kipping UB Fx: 5 Sets of 3-5 UB Kipping *Rest as little as Possible 3 Rounds For time: 18 Box Jumps 24/20 15 Alt. DB Snatches 50/35, Fx: 35/20 12 Burpees 9...Read More
Power Snatch 00:00-14:00 Find Heavy Triple 14:00-20:00 3 x 3 @ 90% of triple *Does not have to be Touch and Go AMRAP 12: 60 Double Unders 400 meter Run 20 WBS 20/14Read More
Free Class starts at 6:30pm with Coach Claire!!! Front Squat/Back Squat Cycle 5 x 4/8 @ 80% Rest 2:00 Partner WOD: Partners Alternating Rounds: AMRAP 12: 9 DB Deadlifts 50/35, Fx:35/20 6 Burpees 3 DB Cleans 50/35, Fx:35/20 *2 Dumbbells *Idea courtesy : TZ Strength *Coaches notes: 1 head of the DBs need...Read More
Strength for the week Monday: “Helen” Tuesday: Front/Back Squat Wednesday: Power Snatch Thursday: Muscle Ups Friday: Front/Back Squat Saturday: Clean Complex Sunday: Rope Climb Full Motion Life and Sport will be here TONIGHT giving free ART to our athletes from 5pm-6:30pm ================================================================ “Helen” 3 rounds for time: Run 400m 21 kettlebell swings (24/16)...Read More
Come learn some muscle up technique with coach Kathleen. Skill class starts at 12:30pm ============================================================= Deadlift: 4 x 5 @ 75% of 2 RM AMRAP 12: 8 Hang Power Cleans 135/95, Fx: 115/80 9 Hand Release Push Ups 10 Toes to BarRead More
Tell a friend who has never done CrossFit to come try the free class! It starts at 12:00pm ============================================================ “Isabel” For Time: 30 Snatches 135/95 *Power Snatches are legit Compare to: 8/17/16 11/20/14 5/10/14 3 x 600 Meter: Row Rest 2:00Read 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.
