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08/09/2018Warm-up8 Round Tabata Double Unders/Dub Attempts Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement: Pull-ups/Jumping Pull-ups Push-ups Air Squats 1 Rope Climb/RC scalingWeightlifting4 Rounds of: 9 Inverted Barbell Rows (supinated grip) https://www.youtube.com/watch?v=HbtWelwRD5Y 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip...

08/08/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Leg Swings 10 front to back 10 side to side Spider Man Lunge 2 x per leg 90 Degree Hip Rotation WeightliftingPower Snatch (Weight)EMOM 16: ODD Minutes: 3 Power Snatch (touch n go if possible) 70%...

08/07/2018Warm-up400 Meter Run then: With a barbell 3 sets: 3 Deadlifts from below knee 3 Muscle Cleans 3 Front Squats 3 Power Clean 3 RDLs 10 Total Birddogs in between sets. Add weight each set.WeightliftingRack Deadlift (Weight)1) Conventional Rack Deadlift: In 20 Minutes work to a 1RM. Rest 2:00 between sets....

08/06/2018Warm-upRow 300 Meters then, Then, 3 Sets of: 3 Strict Press 2 Push Press 1 Jerk 15 Banded Pull-aparts 10s RKC Plank 5 Yoga Push-ups *Add light after each setWeightliftingSplit Jerk (Weight)1) Jerk: 6 x 3 @75% of 7/27, every 90s. – Or use a moderate weight – Reset one each repWarm-up2) Metcon Prep: 2 Rounds of: 8...

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...