Saturday Dec 1
Barbell A) 10 min Emom: 3 position squat clean 1 squat clean + 1 hang squat clean + 1 high hang squat clean B) 1 squat clean every...
Friday November 30
** 6pm class cancelled tonight ** 1000 m Row 30 pull-ups 60 Wall Balls 20/14 90 sit-ups 1000 m Row 90 sit-ups 60 Wall BallS 20/14 30...
Thursday Nov 29
A) deadlifts: 5-4-3-2-1 Increase weight each set B) 2-4-6-8-10 C&J 135/95 20 burpees after each set of C&J
Wednesday Nov 28
A) 3x3 strict press 3x3 push press 3x3 behind the neck push press Increase weight each set B) 10 rounds: 12/10 cal Row @ 100% effort...
Tuesday Nov 27th
A) strength: 3 rounds not for time 6 back squats 6/leg back rack reverse lunges Rest 1 min 6 back squats 6/leg back rack forward lunges ...
Monday November 26
8 Rounds: 1 min AirBike 2 Rope Climbs 4 Dips 6 T2B 8 Hang Snatch 95/65 Rest 1 min between rounds
Saturday Nov 24
Barbell: A) 1 Squat clean + 1 hang squat clean + 1 front squat + 1 push jerk + 1 split jerk 1.1.1.1.1 every 2 mins X 6 sets B) 1 Power...
Saturday Nov 24
Barbell: A) 1 Squat clean + 1 hang squat clean + 1 front squat + 1 push jerk + 1 split jerk 1.1.1.1.1 every 2 mins X 6 sets B) 1 Power...
Friday Nov 23
*** 5pm class: Rope Workshop Skill & Technique for both climbing the ropes and also mastering Double Unders. 5pm & 6pm wod times are...
Friday November 23rd @ 5pm“CrossFit Rope Workshop”
Skill & Technique for both climbing the ropes and also mastering Double Unders. 5pm & 6pm wod times are cancelled due to the workshop....
