A. Pistols Skill Technique/Progression/Scaling B. Three Rounds for Time: 10 Pistols (single leg squats) 15 Deadlifts (225/155) 20 Sit Ups
Mar
06
Mar
05
A. Back Squat 8-8-8-8 B. Two Rounds for Time: 10 Shoulder Press (115/75) 50 Double Unders 10 Push Press (115/75) 50 Double Unders 10 Push Jerks (115/75) C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Mar
04
A. Four Rounds for Time: Run 400 Meters 20 Knees to Elbows 20 Ring Dips B. Barbell Club Meets at 6:30pm! Snatch 4x1 @ 90% -5% 2x1 Clean Pulls 5x4 at 100% Behind Neck Snatch Grip Push Press 6x3 Building Back Squat work up to 2RM Then -5% 1x2 -10%... read more →
Mar
02
A. 3 rounds for max reps of each movement: Row (Calories) Kettlebell Swings (53/35) Push Press (75/53) Sit-ups Box Jumps (20” for both) * :60 each station and then rotate immediately to next station. :60 rest after the box jumps B. 600 meter Kettlebell Single arm carry (70/44) C.... read more →
Mar
01
Friday Night Lights Begins at 6:45pm tonight! 10 Performance, our protein vendor will be on hand to give out lots of prizes! A. Squat Clean demo and warmup B. CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35) Bar Facing Burpees C. CrossFit Open 18.2a 1 Rep Max... read more →
Feb
28
A. Hang Power Snatch+Overhead Squat(2+2)x6 working sets B. Every Minute on the Minute for Eighteen Minutes of: Min 1: 50 Single Jump Ropes Min 2: 1 Rope Climb Min 3: 12 Wallballs C. Mobility D. Barbell Club Meets at 6:30pm. Hang clean pull + hang power clean 4 x (1+1)... read more →
Feb
27
A. As Many Rounds as Possible in Fifteen Minutes of: 10 Deadlifts (185/125) 15 Games Style Push Ups 10 Pull Ups 15 Calorie Row B. Accessory Work: 4x20 Kettlebell Side Bends 4x:60 Seconds Plank Hold *Superset
Feb
26
A. Back Squat 10-10-10 Aim for at least 70% of your previous 1 RM on final set B. For Time: 21-15-9 Front Squat (135/95) Burpee Box Jump Overs *Run 400 Meters after each round C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Feb
25
A. Every Minute on the minute for Twelve Minutes: Odd: 8 Bent Over Barbell Rows Even: 2-4 Turkish Get Ups * TGU reps should take 30-40 seconds total each round. Use a DB, KB, or Barbell B. "Annie" 50-40-30-20-10 Double Unders Sit Ups C. Barbell Club meets at 6:30pm! Hang High... read more →
Feb
23
Today's Class Schedule: 9am and 10am CrossFit. 11am CrossFit Open Workout makeup A. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Russian Kettlebell Swings (70/53) Jumping Lunges (ea. leg) REST 2:00 1-2-3-4-5-6-7-8-9-10 reps of: Wallball Shots (20/14) Burpees * Your time is both WODs including rest B. Barbell Club meets at 9:00am! Power... read more →