Sunday August 6, 2017
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... Read More
Saturday August 5, 2017
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... Read More
Friday August 4, 2017
Front Squat/Back Squat Cycle 6 x 3/6 @ 83% Rest 2:00″ 8-7-6-5-4-3-2-1 Power Snatches 135/95 Fx:95/65 Chest to Bar Pull Ups, Fx:Pull Ups
Thursday August 3, 2017
No Core Blast tonight but it will return next week! ========================== Muscle Up Technique: RX: 5 sets of 2 strict + 3 Kipping UB... Read More
Wednesday August 2, 2017
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... Read More
Tuesday August 1, 2017
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... Read More
Monday July 31, 2017
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... Read More
Sunday July 30, 2017
Come learn some muscle up technique with coach Kathleen. Skill class starts at 12:30pm ============================================================= Deadlift: 4 x 5 @ 75% of 2 RM AMRAP... Read More
Saturday July 29, 2017
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... Read More
Friday July 28, 2017
Weighted Pull ups 6 x 2 (ME) On 6th set, immediately drop weight and perform one Max set Strict Pull ups For time: 9 Deadlifts... Read More