Tuesday, 12-3-19
9 min E3MOM
Back Squat
3×10 @ 50,55,60% of 1RM
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
25-20-15-10-5 Hand Release Pushups
5-4-3-2-1 Wall Climbs
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Friday, 5-22-14
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Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…
Friday, 3-23-18
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Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch. 18.5 you get to choose….. Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…
Thursday, 4/7/11
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Strength- Push Press 5-5-5-5 W.O.D. -5 R.F.T. – 22 Box Jumps On & Off 20″/18″ 11 Push Presses 95 /65 1 Rope Ascent PEANUT BUTTER It’s not the ingredients in the peanut butter we don’t like, it’s the peanuts themselves.When peanuts grow, they can harbor carcinogenic mold called an “aflatoxin“. This goes for conventional and…
Monday, 1-6-13
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Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders
Tuesday, 6-21-16
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Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch 4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1
Monday, 6-3-13
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2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…