Archives

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – warm it up and work to WOD weight (time cap 15 minutes) Conditioning: For time (with 20 min time cap) – 2 Hang Clean (115/75) [...]

Warm-up & Mobility: 15 Minutes Strength: Slow tempo Front Squat – @60% of 1RM – 5 sets of 6 reps – 3 count down, no pause at bottom, 3 count up, no pause at top. Breathe during each rep [...]

Warm-up & Mobility: 15 Minutes Skill: The GHD Sit-up Conditioning: 8:30am class: 12 Minute AMRAP of: 25 Burpees over bar 15 Clean & Jerk (135/95lb) 10 MUs (or C2B Pull-ups) 9:30am class: [...]

With the CrossFit Games Open nearly here, we thought it would be a good idea to get everyone back into the swing of how the Open will work. We will partner up to judge each other and use the [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 10 min EMOM @50-60% of 1RM – 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch Conditioning: 7 minute Up Ladder [...]

Warm-up & Mobility: 15 Minutes Strength: Clean EMOM @60% of your 1RM – 1 High-Hang Clean, 1 below the knees Hang Power Clean, Clean Conditioning: For Max Reps – 30 seconds on/30 [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench – 5 sets of 3 reps at 70% Conditioning – 3 rounds – 3 minutes of rest between each round “Groundhog Day Fran” 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3×5@70% – focus on FORM: Getting tight at locked out position to start, staying tight (slow down as needed) during descent, pushing on belt [...]

8:30am Class Warm-up & Mobility: 15 minutes Strength: Snatch EMOM for 8 minutes – 1 Power Snatch, 1 Hang Snatch @65-70% of 1RM Conditioning: 5 Rounds of – 3 Power Clean 6 Burpees [...]

We are open for our normal Friday class schedule today! Warm-up & Mobility: 15 Minutes Strength: 20 min to work to Clean and Jerk 1RM Conditioning: Reps for time – 15-11-9 – rest 2 [...]