We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!!
15 min EMOM
1: 10-15 V-ups
2: 10-15 Hollow Rocks
3: :40 Superman hold
12 min AMRAP
5 SDHP 115/85
10 2 for 1 wall Balls 20/14
5 Burpee to plate
9AM TODAY!!! Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean Work up to a Heavy Complex 27-21-15-9 reps for time: Toes to Bar Overhead Squats (95/65)
Warm-up – Burgener 75 ground to overhead (Power snatch preferred) 55/35 W.O.D – “Cindy” – 20 minute A.M.R.A.P 5 – pull-ups 10 – push-ups 15 – squats
As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes. Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…
Summer Tuesday and Thursday 7PM classes start this week. Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM Front squats 5X4 @ 70% 27-21-15-9 Wall Balls 20/14 Deadlifts 205/145
“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…
I am accepting catalog orders till Friday!! Bench Press 4×6 Partner WOD: 30 RFT 5 HSPU 4 Burpee to plate 3 KBS 70/53 2 TGU 45/30 100m Row