Friday, February 17, 2017
OPEN WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 *Scaled/Masters 55+: 65/45 Athletes partner up and judge each other (run 2 heats)... Read More
Thursday, February 16, 2017
20 Rep Front Squat (Week 6: 85-95% of 5RM)” AMRAP 12 5 Hang Power cleans 155/105, Fx: 95/65 6 Toes to Bar 7 over-the-bar Burpees
Wednesday, February 15, 2017
Clean and jerk 30 min to find a heavy single
Tuesday, February 14, 2017
Free Class at 6:30pm tonight! Bring a friend for their first CrossFit experience! ============================ Fitness & performance: Valentines Day Partner WoD In teams of one... Read More
Monday, February 13, 2017
Strength for the week Monday – Back Squat Tuesday – Valentines Day Partner WOD Wednesday – Clean and Jerk Thursday – Front Squat Friday –... Read More
Sunday, February 12, 2017
Find Heaviest Complex: 1 Hi Hang Power Clean + 1 low Hang Power Clean + Power Clean (floor) 3 Rounds:: Complete 3 Sets of: 8... Read More
Saturday, February 11, 2017
[message_box title=”MESSAGE TITLE” color=”red”]ADD_CONTENT_HERE[/message_box] [dropcap type=”circle” color=”#COLOR_CODE” background=”#COLOR_CODE”]ADD_CONTENT_HERE[/dropcap] Free Class is at noon! Tell a friend to come try CrossFit for the first time! ========================... Read More
Friday, February 10, 2017
20 Rep Front Squat (Week 5: 82-90% of 5RM) Open WOD 14.1 AMRAP 10 30 Double Unders 15 Power Snatches 75/55
Thursday, February 9, 2017
Superset: Kettlebell Windmill 3 x 12 (6 each side) (https://www.youtube.com/watch?v=ITSmgn_BQgY) Wall walks 3 x 5 Fran 21-15-9 Thrusters 95/65 Pull ups Compare: 12/5/2016 Cap: 12:00... Read More
Wednesday, February 8, 2017
Split Jerk 4 x 2 (A) 3 Rounds: 400m Run 20 Reverse Overhead lunges 45/25, Fx: 25/15 20 Kettlebell Swings 32/24, Fx: 24/16