Friday, 3-25-16
We will be closed Easter Sunday
We will start judging Athletes at 6PM….Come cheer them on!!
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Similar Posts
Thursday, 2-28-19
Byadmin
9 min EMOM 3×5 Strict Press 3×3 Push Press 3×1 Split Jerk 15 min Amrap 20/15 Cal Row 1 Rope Climb 2:1 20 T2B 1 Rope Climb 20/15 AAB Cal 1 Rope Climb
Friday, 7-5-19
Byadmin
Holiday schedule: July 4th and 5th : 7,8,9 am only! For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*
Monday, 7-23-18
Byadmin
Warm up: 3RD at easy pace 10 Air Squats 20 D/U :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 80% 3RFT 10 DB Snatch, left arm 50/35 10 OHS, left arm 50/35 10 Pull Up 10 DB Snatch, right arm !0 OHS, right arm 10 Pull Up *18 min Cap*
Monday, 10-7-13
Byadmin
This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…
Thursday, 8/4/11
Byadmin
The workout Annie,……..This is her, Annie Sakamoto. Ninth Place at this years Reebok CrossFit Games!! Strength/Skill – Push Press 3-3-3-3 “Squatting Annie on all fours” 50-40-30-20-10 Double Unders Air Squats Ab-mat Sit-ups 20m bear walk…….BACKWARDS!!!!
Monday, 3-17-19
Byadmin
6 sets of: 2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee) Every 4:00 for 24:00 complete: 75 D/U 2:1 12 Deadlifts 135/95 9 Hang Power Clean 135/95 6 Push Jerk 135/95