10.02.17

Monday, October 2, 2017 Front Squat: 3-3-3-3-3 This will be building in weight through the five sets. You should be shooting for around 90% of your 1 rep max. Focus on keeping your chest and elbows high will staying engaged through your midline...

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9.30.17

Saturday, September 30, 2017 Teams of 2: 6 Rounds: 500 Meter Row 400 Meter Run Rest 1 minute between rounds *Rest 5 minutes after the 6th round, then: 3 Rounds: 250 Meter Row 200 Meter Run In this partner workout, both partners will be working at...

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9.29.17

Friday, September 29, 2017 For Time: 9-15-21 Thruster (95,65)(75,55)(55,35) Bar Facing Burpee This will be a great way to end the work week. Thrusters and burpees in a backwards 21-15-9! Have a great weekend.

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9.27.17

Wednesday, September 27, 2017 3 Rounds for time: 20 Power Cleans (135,95)(115,75)(95,65)(75,55) 40 Double Unders (singles) 600 Meter Run Barbell, Jump rope, run! This will be an awesome mixture of movements that are definitely going to tax you...

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9.26.17

Tuesday, September 26, 2017 Hang Power Snatch: 1-1-1-1-1-1-1-1-1-1 Today is going to be a great day to get some practice snatching. If you are experienced try to go up in weight each set. If you are new to this lift we will be working on learning...

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9.25.17

Monday, September 25, 2017 “Cindy” 20 Minutes for rounds and reps of: 5 Pull-ups 10 Push-ups 15 Squats This is one of the more famous CrossFit benchmark workouts. We will set the clock for 20 minutes and roll through 3 body-weight...

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