Thursday, March 9, 2017
Snatch 18 Minutes to establish a Heavy Double Olympic Accessory: Snatch Pulls/ Panda Pulls 3 x 3 (greater than 90%)
Wednesday, March 8, 2017
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... Read More
Tuesday, March 7, 2017
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... Read More
Monday, March 6,2017
BCF – the building engineer just came out regarding the heat. Unfortunately, the electronic control is broken and this could take a few days to... Read More
Sunday, March 5, 2017
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:... Read More
Saturday, March 4, 2017
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... Read More
Friday, March 3, 2017
EMOM 10 1st 5 Minutes: 4 Power Snatches 2nd 5 Minutes: 4 Overhead Squats AMRAP 8 8 Thrusters RX:95/65 FX: 75/55 40 Double Unders... Read More
Thursday, March 2, 2017
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... Read More
Wednesday, March 1, 2017
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... Read More
Tuesday, February 28, 2017
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... Read More