Category

                Skill : Cleans  3 Position Drill Strength: Hang Power Clean 5×3  Heavy but Challenging 5×3 (Push Press + 3 Push Jerks) Heavy but Challenging Work: Helen Accessory: 3x 10 Toes to Bar .      

                    Strength: Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks.   Work: 15 Ground to Overhead@ 75/ 135 # 20 Wallballs@ 14/ 20 # 12 Gro

                  Strength: 20 Rep Back Squat   ( if you can ) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it   *next week add 5 pounds and repeat Work: 6 RFT; 200m Sprint 15 Push-ups 15 KBS@32kg Accessory: 4x 10 Plank R

Row-tober has been rescheduled and renamed to Row-vember. Row-vember will begin the 26th of October and conclude the day before ThanksGiving which is the 26th of November. Team selection will begin once the roster has been finalized. Any questions, please contact me for further detail

Strength: 3 x ME Strict Dead Hang Pull-ups Work: 15  minutes of 800m Run 50 DU 30 Ring Push-ups 400m Run 75 DU 30 Ring Push-ups 200m Run 100 DU 30 Ring Push-ups *if time remaining ME wall walk…

Morning Boxing is officially at Tues and Thurs at 7 am!  Come join us to get your heart pumping and get a kick start to your day. You die hard fitness addicts can get a double-header after your 6 am CrossFit class. Email us through the website contact page or talk to Dan to let us kno

Strength: Bench 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work AMRAP 15 20 Clusters 115/75# 200m Run Cool Down  Row 1000 ( easy )

Strength (Deload week )  (make up day) 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work  AMRAP 15 100 ”  Lunge with plate overhead (45/35#) 30 Abmat- sit-ups 20 Push-Ups Accessory  Waiters  plate carry

Strength  3×3  ( Bench ) 1×3 @70% 1×3 @80% 1×3+@ 90% Work AMRAP 10: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups  

Strength  3×3  ( Make Up Day ) 1×3 @70% 1×3 @80% 1×3+@ 90% Work “Jerry” For time: 1 mile Run 2K Row 1 mile Run Accessory: 100 Band Pulls -apart