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08/04/2018Warm-upRun 400 Meters as a group, Then, High Knees up and back Butt Kicks up and back Spider Man Lunge 2 x per leg Leg Swings 10 front to back 10 out to the side MetconMetconJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile Run In...

08/03/2018Warm-upFoam Roll Lats x 30s each Foam Roll Thoracic Spine for 60s Then, 3 Rounds of: 4 Hang Muscle Cleans 4 Push Press 4 OHS 4 Hang Power Cleans 8 Yoga Push-ups 10s Side Plank each side Rest 40-60s, add light weight.WeightliftingHang Power Clean (Weight)1) Hang Power Clean: 1RM. Rest 2:00 ...

08/02/2018Warm-upFoam Roll Adductors x 30s each then, 3 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over Rows Rest 40-60s, add light weight.WeightliftingFront Squat (Weight)EMOM 6: 3 Front Squats @75-80%. – No Pause this week right into EMOM 3: 5 RDLs @same weight...

08/01/2018Warm-upWith partner, 400m Medball Run 40 Partner Wallballs 30 Partner Chest Passes 20 Partner Russian Twist passing medball to each othe behind the back 100 Ft. Partner Wheelbarrow (50 ft. each) 200m Medball Run togetherGymnasticsSKILL (15:00 - 25:00) Handstand Walking or Handstand Hold *Spend 10 minutes practicing today. *In between sets perform a 10s...

August’s Member Spotlight goes to a guy who embodies so much of what this sport is about. CrossFit is all about hard work, silent hustle, and being humble. It’s about supporting those around you and motivating people and leading by example. Our Member Spotlight this...

07/31/2018Warm-up2 Sets of: 15 Banded Pushdowns 15 Banded Pulldowns Then with an empty barbell: 10 Barbell Rows 8 Strict Press 6 Barbell Curls 4 Push PressWeightliftingSplit Jerk (Weight)1a)Jerk: 6 x 3 @70-75% of 7/27, every 90s. – Or use a moderate weight – Reset on each rep (not done touch n go) 2a) Seated DB...

07/30/2018Warm-up2 Rounds of: 3 Power Cleans 3 Front Squats 3 Jerks Add Weight Then Then, 2 Rounds of: 8 Walking Lunges 8 Push-ups 8 Hollow RocksWeightliftingPower Clean + Power Jerk (Weight)1) Power Clean + Jerk: 4 x 2,(these are doubles) adding weight each set. Rest 60-90s. 2a) Barbell Rows: 3 x 6-8. Rest 45s. 2b) DB...

07/28/2018Warm-up200 Meter Run 21 Wallballs 15 KBS 9 Burpee Pull-ups 200 Meter RunMetconMetcon (Time)For time with a partner: 800 Meter Run 50 Medball Cleans (20, 14) 50 Power Snatch (75, 53) 800 Meter Run 50 Hand Release Push-ups 50 Burpee Pull-ups 800 Meter Run 50 Power Snatch 50 Medball Cleans 800 Meter Run 50 Hand Release Push-ups 50 Burpee Pull-ups One person...

07/27/2018Warm-up2 Rounds of 20s Work/10s Rest of: 1a) Abmat Sit-ups 1b) Alt. Box Step-ups 1c) Hang Power Cleans w. empty Bar 1d) Banded Pull-aparts *Move through all 4 movements for a total 2 rounds each Then, Jerk Drills on coaches call.WeightliftingSplit Jerk (Weight)1) Jerk: 1RM. Rest 2:00 Beginner: Push Press: 5 x...

07/26/2018Warm-up2 Rounds of: 8 Russian KBS (moderate weight) 6 Cook Squats 4 Lateral Squats (cossack squats) each leg Then with a barbell 2 Rounds of: 5 Front Squats 5 Goodmornings 5 Ultra Wide Sumo Deadlifts *Add + RepeatWeightliftingFront Squat (Weight)1) EMOM 7: 3 Paused Front Squats @70-75%. – 2 Second pause on each rep right...