Friday 5/24/2019
Murph 1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run Rx- 20/14 weighted Vest Or service body armor Rx+ 20/14 weighted Vest and unpartitioned reps […]
Month: May 2019
Thursday 05/23/2019
Skill/Strength ROMWOD (18-22 minutes of mobility work and stretching) WOD: Row for time: 500 meter row 2 minute rest 1000 m row 2 minute rest 1500 m row 2 minute […]
Wednesday 5/22/2019
*Reminder: Memorial Day Murph will be celebrated this Friday! All normal Class times but we will be trying to get the biggest classes going at 6:30am, 8:30am, 3:00pm and 4:30pm. […]
Tuesday 5/21/2019
STRENGTH Strict Press Every 90 second for 12 mins (8 Sets): Perform 3 strict Press WOD 18 min EMOM Even: 7 Clean and Jerks 115/85 Odd: 14 Box Jump Overs 24/20 *if […]
Monday 5/20/2019
STRENGTH Backsquat 20 rep max *record this number WOD For Time: 50 ft Handstand Walk (200 ft Bearcrawl) 100 Up Downs 75 KB sumo deadlift high pull 53/35 50/35 […]
Friday 5/17/19
-Important announcement- Athletes, every year during Memorial Day weekend, every CrossFit gym around the nation preforms “Murph” in honor of Lt. Michael P. Murphy. We will be doing Memorial Day […]
Thursday 5/16/19
Strength Bench Press 10 mins to compete 100 reps at your choice of weight WOD 4 Rounds In a 3 min window 24 Wallballs 20/14 12 Chest to Bar Row […]
Wednesday 5/15/2019
Strength 15 mins to find a 3 rep max Overhead Squat WOD For time: 3 rounds: 10 KB Swings 70/53 8 Squat Snatches 95/55 3 Rounds: 8 KB Swings 70/53 6 […]
Tuesday 5/14/2019
Skill Skill Handstand Pushups WOD 3 rounds for time: 25 Handstand Pushups 25 Deadlifts 155/105 25 Bar Facing Burpees *scaled options; Pike pushups, 135/95, Burpees
Monday 5/13/2019
Strength Back Squat Every 2 mins: 6 @ 65% 5 @ 70% 4 @ 75% Every 3 mins: 4 @ 80% 2 @ 85% 1 @ 85-90% 3 @ 85% […]