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CF Gymnastics Open Skills EMOM 7: 30s of Skill Practice each minute * skills are athletes choice. Recommendations include: muscle-ups, HSPU, handstand walks, and ring dips   For time: 50 Calorie Row 50 Medball Cleans (20, 14) 50 Box Jumps w. step down (24, 20) 50 Ground to Overhead with... read more →

Speed Push Press 6 x 3 @60-65% of last Friday, every 60s. – Beginner: 5 x 5. Rest 90s. EMOM 20: Minute 1: 15 DB Push Press (50s, 35s) Minute 2: 30 Double Unders Minute 3: 15 Bent-over Double DB Rows (50s, 35s) Minute 4: 15 Burpees L2: (40s, 25s)... read more →

1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00 – pause for a 2 ONE Thousand at the bottom. – Build to a 1RM over the course 8-10 sets. 2) Metcon Prep: 1a) Power Cleans: 3 x 1-2. Rest 45s. 1b) Pull-ups: 3 x 4-6. Rest 45s.  ... read more →

Metcon Prep: 3 Rounds of: 5 KBS 4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3) Rest 60s between rounds.   With a running clock in teams of 2: 0:00-10:00 200 Meter SPRINT or 250 Row 12 KBS... read more →

Close Grip Floor Press: 3RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits.   30-20-10: Bike calories Box jumps (24/20) T2B  

Click HERE to sign up for the CrossFit Open! 1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100... read more →

AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. L3: (115, 75) L2: (95, 65) (Double Under Attempts) L1: (75, 55) (Single Unders x 2)   Rowing fundamentals meets at 6:30pm!

1) Back Squat: 5RM. Rest 2:00 Beginner: Moderate set of 5 with perfect technique. 2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.   EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Bar Facing Burpees Rx+:(12 Reps of each Movement/Same loading) L3:... read more →