Tribal Games Friday night. Come watch Janel, Marcus and Matt compete.
No 6PM class Friday and no 7AM class Saturday.
Strength:
Strict Press-5×3 @65% of Jerk
Push Press- 5×3 @70% of Jerk
Push Jerk (not split)- 5×3 @75% of Jerk
WOD:
Death by-
T2B+ KBS 53/35
Min 1- 1 t2b & 1 KBS
Min 2- 2 t2b & 2 KBS
Min 3- 3 t2b & 3 KBS..
…and so on till failure.
*Scale as needed*
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 4X5 SNATCHES @50% 24 MIN EMOM MIN1: 5 DEAD LIFTS 315/225 MIN 2: 12 RING DIPS MIN 3: 12 BOX JUMPS 24″/20″
For max reps: 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) 3 Minutes rest 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) Scaled, follow pattern with adding weight you…
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…
Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total