WOD/Events

Strength:

10:00 Max Distance Handstand Walk

Or…

10:00 Handstand Development

Conditioning :

10 Rounds
200m Run
10 Toes to Bar (Fx: 7)
1 Rope Climbs

Strength:

E2MOM 12
2 Clean Deadlifts + High Hang Power Clean + Power Clean (↑)

Conditioning:

E2MOM 16
1: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
2: Rest
3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)
4: Rest

Get your pre-order in for our NEW SHIRTS!!

PRE ORDER LINK

Huge Congrats to Coach Stacey for completing her CrossFit L2 this weekend!!

Due to weather conditions, we are cancelling all morning classes tomorrow, Monday January 17th.

The following classes are cancelled: 5:30AM WOD 6:30AM WOD/ Open gym 7:30AM WOD/ Open gym.

We will be assessing the conditions throughout the morning so check back here for details before you head in. Apologies for the inconvenience!

Conditioning:

AMRAP 35
With a Partner, Alternating Movements (Dumbbell complex counts as one movement)
10 Dumbbell Hang Cleans + Jerks Each Arm (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Wall Balls (20/14) (Rx+: 11/10′)
60 Double Unders (Fx: 40)

NEW CLASSES:
– skills class 1:30pm, WOD 4:30pm, Open Gym 12:15-5:30pm

Strength:

EMOM 16
1: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)
2: 5 Kettlebell Jefferson Curls
3: :45 High Plank (Weighted if Possible)
4: :45 Reverse Plank

Conditioning:

AMRAP 10
10 Each Side Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Power Snatches (145/100) (Fx: 115/80) (Rx+: 175/120)