Time for some shoulder and handstand practice work again today. If you have no desire to walk on your hands, thats fine. We have pressing and holds to build shoulder strength. Warm up3 rounds20 pass throughs 50 Meter walk with plate overhead locked out1 Wall walk Strength skill Option 1 (if you want to handstand...Read More

Warm upRounds 10 A-Frame Toe Touches8 squat cleans :30 Squat Hold10 split or push jerks10 Jump Squats Take 10 minutes to build to your clean and jerk weightScore is pass/no pass. Pass is no misses on your clean and jerk at the correct percentage. Every 5 Minutes for 30 Minutes24/19 Cals on bike3 Clean and...Read More

On a running clock with no breaksWith a partner complete 75 wall balls75 burpees100 doubles (or 200 singles) 100 lunges unweighted 1 mile run together100 lunges unweighted 100 doubles 75 burpees 75 wall ballsRead More

8am EndurancePartner run- you go i go4×800 (2 each)2x 1 mile (1 each)4×800 (2 each) 9am and 10am These saturday wods can be done as partner wods. A few numbers might change but for the most part they will be similar. 21-15-9 reps, for time of:Strict Handstand Push-upClean & Jerk, 115/75 lbsRest 5 Minutes 3...Read More

20 Empty bar good mornings into2 Rounds:30 Push Ups:30 Single Unders, left foot only:30 Single Unders, right foot only:30 BurpeesRest 1:00IntoStrength You will have time to work up to working weight which will be in that 80-90 percent rangeEvery Minute on the minute for 10 Minutes (1) 1&1/2 Deadlift*one full deadlift, lower the bar halfway...Read More

Warm Up-2 Rounds10 Ring Rows10 3-Count Pause OHS Squats12 lunges12 A frame toe touches Strength/skill3 sets of 12 push pressThe goal with this strength today is to be proficient with barbell cycling MetCon weights, not maximal loads. Athletes should be working on “prettying up” their barbell movement. One moderately heavy set of 12 unbroken push...Read More

Today is more handstand work. PLEASE still come into the gym even if you have no interested in learning handstand walks or handstand push ups. Crossfit is scalable. there is always something to do. We will work on overhead presses if you are not interested in handstand work3 Rounds8 Scap Push Ups8 PVC Pass Throughs40...Read More

Warm up4 Rounds 16 Monster walks with a band (8 steps each side)10 Air squats Strength 10-8-6-4-2 Back Squats Do a few warm up sets then get into your 10, treat your 10 and 8 as a little bit heavier warm up then go big on your 6-4-2. Feeling good, hit a 2 rep maxWod...Read More

2 Rounds 20 Band Pull Aparts10 Snatches from the shin10 strict presses Strength A couple warm up sets then get into thisStrict press 3 set of 10 Wod 1- 2 scores today10 Minute Amrap (minutes 0-10) 8 Bar facing power 4 Power snatches 135/95Straight intoWod 27 minutes to find 3 sets of 9 unbroken thrusters**...Read More

Sunday FundayBe on time. Rolling in late when everyone is partnered up really messes with our mojo. Definition of mojo: a magic spell, hex, or charm broadly : magical powerIn a sentenceHe works his mojo on the tennis court.The team has lost its mojo.Showing up late ruins the mojo of class. Wod 112 Minute Amrap....Read More