Tuesday 2.2.16

Essentials: A. 3 Sets Dumbbell Overhead Carry x 100 meters On the 3min Marks B. 10min EMOM Odd: Tempo Ring Pulls @30×1 x 5 reps Even: Bottom of Push Up Hold x 15 sec C. EMOM For as long as possible (Max is 15min) Shoulder to Overhead x 5 reps Burpees x 5 reps *Every […]

Monday 2.1.16

    Essentials: A. 10 Sets Hang Full Snatch x 3 rep PVC or Training Bar On the 1min Mark B. 4 Sets Row x 45sec all out On the 2:30min Mark or ADAPT C. 3-6-9-6-3 Back Squat 75% Med Ball Sit Up Fitness: A. 10 Sets Full Snatch x 1 rep (Set 1 and […]

Saturday 1.30.16

Essentials: A. 3 Sets Close Grip Bench Press x 10 reps Bent Over Row x 8 reps On the 3 min Marks B. 5 Sets Overhead Squat x 10 reps PVC or Training Bar On the 2 min Marks C. Teams of 2-3 People 15min AMRAP Row x 200 meters Deadlift x 10 reps 65% […]

CrossFit Open prep class

CrossFit Open prep class The CrossFit Open is a few weeks away! To help prepare you for the Open and some of the movements that you will see, we have set up a 3-week prep course leading up to the Open. The Open prep class is FREE and is available to everyone.  *** 6 and 7 […]

Friday 1.29.16

Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 10min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. If 3RM Back […]

Thursday 1.28.16

Essentials: A. Mobility Puppy Dog x 2min Pigeon Right x 2min Pigeon Left x 2min Eagle Arms Right in Saddle x 1 min Eagle Arms Left in Saddle x 1 min Archer Arms Right in Saddle x 1 min Archer Arms Left in Saddle x 1 min Sphinx or Seal x 2min B. 10min to […]

Wednesday 1.27.16

BENCH MARK WEEK Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 […]

Tuesday 1.26.16

Essentials: A. 12min EMOM Odd: Side Plank Hold x 20 sec per side Even: Kettlebell Swing x 10 reps B. DT 5 Rounds For Time: Deadlift x 12 reps Hang Power Clean x 9 reps Shoulder to Overhead x 6 reps Fitness: A. 12min EMOM Odd: HSPU x 5 reps or 25sec Handstand Hold Even: […]

Monday 1.25.16

BENCH MARK WEEK Essentials and Fitness and Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 10min Find Your 1 Rep Max Deadlift

Saturday 1.22.16

Essentials: A. Mobility Standing Straddle x 2min Lizard Right x 2min Lizard Left x 2min Half Seated Frog Right x 2min Half Seated Frog Left x 2min Archer Arms Right x 1min Archer Arms Left x 1min B. Teams of 2-3 people (1 Person working at a time) 8min AMRAP Slam Ball Over the Shoulder […]