Wednesday, December 5
Strength 4 sets: 1 Squat Clean 2 Push Press 1 Split Jerk WOD “Jackie” 1000m Row 50 Thrusters (45,45) 30 Pullups
Read More »Tuesday, December 4
Strength: Front Squats 2-2-2-2-2-2-2 WOD: AMRAP 20 6 Hang Power Cleans (115,75) 6 Push Jerks (115,75) 200m Run Post Score to Comments.
Read More »Monday, December 3
Strength Bench Press 3-3-3-3-3 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments.
Read More »Saturday, December 1
“Rocking the Rower” Teams of 3 complete the following for max meters and time: 1 person is always rowing. If they stop or switch, others must stop their work. 90 Partner Wall Balls (20,14) – 5 burpee penalty if dropped 90 T2B – 1 athlete at a time 90 Front[…]
Read More »Friday, November 30
Extended Mobility WOD “Fast & Furious” 2RFT Sprint Suicides 40 Air Squats 2 Farmers Carry (70, 53) 20 KBS (70, 53) 80 DUs 2 Rope Climbs 10 Pistols, alternating 20 Burpees Post Score to Comments.
Read More »Thursday, November 29
Strength Deadlift 3-3-3-3-3 WOD 21-15-9 Overhead Walking Lunges (45,25) Back Extensions DUs K2E + 750m Row
Read More »Why CrossFit?
CrossFit is all about teamwork, camaraderie and results. The number one reason people don’t do it is because they think they have to be in shape to do it. Not true. Our classes are filled with people of all athletic abilities. CrossFit is universally scalable and that is one of[…]
Read More »Wednesday, November 28
Strength Build to 1RM thruster 1-1-1-1-1 WOD 10RFT 10 Chin Ups 10 Box Jumps (24, 20) Post Score to Comments.
Read More »Tuesday, November 27
Strength 1. Snatch Pulls 3×3 2. Power Snatch 2-2-2-2-2 WOD “Thunder Struck” 3 RFT 40 DUs 30 Wall Balls 20 Abmat Situps 10 Power Cleans (115,75) Post Score to Comments.
Read More »Monday, November 26
Strength 50 Turkish Get-Ups not for time WOD “Boat Race” 3RFT 500m Row 400m Run Rest 3 Mins. *Courtesy of CFNE. Post Score to Comments
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