Strength- Back Squat- Restarting our strength cycle- 4 sets of 10 at 60-70 percent of 1 rep max. Warm up to this! Do sets with an empty bar.. slowly add weight then do your 4 sets at the correct percent Wod good old fashioned Crossfit 13 Minute Amrap Power Clean/ Jerk 135/95 and Burpee over...Read More

Warm up and go over dumbbell snatch and standards. Partner up with others registered for the open if you’re doing the open. Be sure to write the time of each round of burpees finished. Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches...Read More

Cardioish day! Warm up with slow 800m run. Strength   Strict press Heavy sets of 2 Wod 1- saves your hands version of Helen- 3 rounds Run 400m 21 Kettle bell swings 12 Hand Release Push ups   WOD 2— Fully recover from Wod 1 then test your 1000m row time. don’t hold back  ...Read More

Strength- work on clean and jerk. 20-30 minutes. Build to max if you want. Get your reps in! WOD For Time: 30-24-18-12 (or run 800m,600m,400m,200m) Cal. Assault Bike (or row) Power Snatch (75/55)  Read More

Strength-bench press Sets of heavy 3’s, go for max if you’re feeling good. WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)  Read More

Going to try and save your hands from ripping this week. The open starts Thursday. Warm up together. Partner row. 1500m. Whenever you switch spots give a fun fact about yourself! If you don’t have one I’ll be sure to make one up for you. Strength- back squat Sets is heavy 3’s. Build to a...Read More

Gym is open for open gym during these classes. come in and get work done! 8 AM endurance Run 800 warm up 200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull...Read More

Strength-Front squat Heavy 3’s 3,3,3,3,3,3+ Warm up to your working weight. 80 percent or higher of your max Wod 21-15-9 Dumbbell thrusters 50/35 Bike cals burpees to a 6 inch targetRead More

Strength Squat cleans or power clean 3,3,3,3,3,3 Base percentages off of what you can touch and go on this weight. work up to your first heavy set Wod 15 minute time cap 1000m row 100 Kb swings 55/35 max reps of cleans at 225/155 Score is cleansRead More

Strength- Bench Press Don’t skip bench press…. Wod 1 7 minutes as many rounds as possible 7 power snatch 75/55 4 bar muscle ups (sub 7 pull ups or 7 ring rows) Rest 3 minutes Wod 2 7 minutes- as many rounds as possible 7 shoulder to overhead 75/55 7 over the bar burpeesRead More