Friday 5/31/2019
Strength Every 30 seconds for 10 rounds (5 mins) 50m Sprints WOD 3 Rounds: 18 Power Cleans 15 Front Squats 12 Push Jerks RX: 95/65 RX+: 115/85 *8min hard cap […]
Month: May 2019
Thursday 5/30/2019
Partner WOD For Time: 100 Wallballs 20/14 1,000 Meter Row 100 Burpees Over the Bar 1,000 Meter Row 100 Overhead Squats 95/65 1,000 Meter Row * One Person works at […]
Wednesday 5/29/2019
Strength Every 2 mins for 16 mins (8 sets) 1 Power Snatch + 1 Hang Power Snatch WOD 2 Rounds for time: 50 Thrusters 45/35 25 Strict Pull-ups 25 Strict […]
Tuesday 5/28/2019
Strength 20 Rep Max Backsquat *build on last weeks weight WOD 15 Min AMRAP 10 Toes to Bar 15/11 Cals on Assault Bike 20 Single Arm Dumbbell Push Press 55/35 […]
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 […]
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 […]