Friday 08.09.2019

A) STRENGTH 1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1. – Beginners: Build to a moderate set of 3 only adding weight if form permits. B) METCON AMRAP 12: 10 C2B […]

Thursday 08.08.2019

A) STRENGTH  1) Wide Stance Box Squat: 3/5 x 5 @55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. – max height on each rep B) METCON For time: 10-8-6-4-6-8-10 Front Rack Reverse Lunges (115, 75) (total reps) Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: […]

Wednesday 08.07.2019

A) METCON For time with a partner: 1 Mile Farmer Carry (70, 53) 30:00 Time Cap *Whatever weight you choose it should be challenging to go 100 meters with. B) EXTRA CREDIT Tabata – Hollow Rocks

Tuesday 08.06.2019

A) STRENGTH 1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest. – Wide Grip + Wide Grip Chin-up + Close Grip Chin-up – Add weight if needed – Bodyweight – Partner Assisted 1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s. – One DB weight across all sets. B) METCON For time with a partner: […]

Monday 08.05.2019

A) STRENGTH 1) Power Clean: Build to a 1RM. Rest 2:00 – Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits. 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. B) METCON Chuck Rhoades AMRAP 7: Squat Clean Thrusters (155, 105) Rx+:(185, 125) […]

Saturday 08.03.2019

Bring a Friend to CrossFit! You can attend any of the 9am, 10am, and 11am classes we offer. Food from the Big Green Egg will be served along with other snacks! See you then! A) METCON In teams of 2: AMRAP 10: 200 Meter Run 10 Hang Power Cleans (135, 95) (medball cleans for beginners) […]

Friday 08.02.2019

A) STRENGTH Push Jerk: Build to a 1RM. Rest 2:00 – Beginner: Work technique and add weight if from permits. B) METCON Every 3:00 x 5 sets: 10 C2B Pull-ups 15 Push-ups 45 Double Unders L3: (Regular Pull-ups) L3: (Band Assisted Pull-ups) (Box Push-ups) (30s of Double Under Attempts) L1: (Ring Rows) (10 Box Push-ups) […]

Thursday 08.01.2019

A) STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. – max height on each rep. B) 3 Rounds for total time: 20 Deadlifts (225, 155) 20 T2B Rest 2:00 L3: (185, 125) L2: […]

Wednesday 07.31.2019

Bring A Friend Day is THIS Saturday! Drinks and snacks will be served! Feel free to attend any of the 3 morning classes: (9, 10, 11am)   A) AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their […]

Tuesday 07.30.2019

A) STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1″ Wider than medium grip B) 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 15/12 Calorie Row L3: (10 Pull-ups) L2: (Band Assisted […]