7.5.17
AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70’s/53’s)
Read More »7.4.17
Happy Fourth CFTC!! 9am Main Class and 10am Strength and Conditioning Only!! WOD Teams of 3 Complete 1800m Run 75 Power Snatch 115/80 15 Rope Climbs 1800m Run 75 Clean & Jerks 135/95 15 Rope Climbs
Read More »7.3.17
Monday looks like this 5:30am class 6:45 Class 7:45 College Strength Conditioning 9am Class 10am High School Strength Conditioning 12:30 Open Gym 4:45 Open Gym 6pm Open Gym 7:15 no class Tuesday 9am main class 10am Strength Conditioning Only Happy 4th Wod 3 Rounds: 75 DU 50 Air Squats 25/18[…]
Read More »6.30.17
In teams of 2, rotate through the following stations: Complete as many alternating sets as possible in 10 minutes of: 10 Hang Power Cleans (95/65) 10 Thrusters (Partner 1 completes 10 HPC + 10 Thrusters, Partner 2 completes 10 HPC + 10 Thrusters, …) rest 5 minutes Complete as many[…]
Read More »6.29.17
Strength: Squat Snatch -4-3-2-1 1 Push Jerk +1 Split Jerk 4-3-2-1 Back Squats 3-3-3 Cash Out 2 sets: 60 second Front Plank 60 second Side Plank 60 second Sorenson hold
Read More »6.28.17
Wod:Emom 16 Min 1. 7 Dead Lifts 185/135 +7 T2b Min 2. 70 Double Unders Min 3. 7 Wall Balls 20/14 +7 C2B Min 4. 70 Double Unders
Read More »6.27.17
Wod: For time: 20 Front Squats 135,95 100 M Run 10 Muscle Ups 16 Front Squats 100 M Run 8 Muscle Ups 12 Front Squats 100 M Run 6 Muscle Ups 8 Front Squats 100 M Run 4 Muscle Ups 4 Front Squats 100 M Run 2 Muscle Ups There[…]
Read More »6.26.17
Strength: Build to a Heavy Set in 10 min. 1 Full Squat Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk Wod: Amrap 12 5 Power Clean and Jerks 135/95 10 Push ups 12 Box Jump Overs 24/20
Read More »6.24.17
Come support Team Impact Today Charity Wod Team IMPACT matches children with life-threatening and chronic illnesses with college athletic teams. The children are drafted onto local teams and are given the social and psychological boost they need to get through their treatments and beyond. This event will raise funds to[…]
Read More »6.21.17
Back Squat 5-5-5-5-5-5 Loading Guidelines: Sets 1-3: Warmup sets (40-60% 1RM) Sets 4-6: Working sets (70-90%) Part 2 “CrossFit.com WOD from June 1, 2015” Complete as many rounds as possible in 10 minutes of: 10 Burpees 20 Wall Ball shots (20/14)
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