Just a Reminder: waters are $1.00 each.
For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.
Every 90s for 6 sets (9 min)
1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch
*Build to a heavy complex*
2 RFT
800m Run
60 Wall Ball 20/14
40 DB Box Step Overs 35/20
20 T2B
*23 min Cap*
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…
No 10AM class today. JBo U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is…
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…
We will be going outside. Please bring proper attire. Skill – OH Squat Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep CFK W.O.D. – “Nancy” 5 R.F.T: 400m run 15 overhead squats 95lbs.
Strength/Skill – 8 min. EMOM Flexed arm Hang 15 Secs. Chest as close to bar as possible 50 Burpees 20 Front Squats @ 80% of 1 RM 50 Burpees