Buckle Down

Tuesday, October 4, 2016 For Time: 1600 Meter Run 25 Burpees 50 Wall Balls (20,14)(14,10)(10,6) 25 Burpees 1600 Meter Run It’s time to buckle down today for another epic metcon.  All of these movements are going to to keep your heart rate...

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Golden

Monday, October 3, 2016 Front Squat: Build to a 1 rep max It is time to PR your front squat!  You guys have been working really hard to improve your strength.  Today we will dedicate the majority of the class time to getting that max weight in...

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Octoberfest

Saturday, October 1, 2016 In Teams of 3: 25 Minute AMRAP: 50 Calorie Assault Bike 50 Clean and Jerks(95,65)(75,55)(55,35)(35,15) 50 Calorie Assault Bike 50  Clean and Jerks(135,95)(105,75)(75,55)(55,35) 50 Calorie Assault Bike 50 Clean and...

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Heaviest and Fastest

Friday, September 30, 2016 Power Clean: Build to a 1 rep max Then, For Time: 500 Meter Row Its time to finish out our first week of maxes.  Today we have the power clean.  You will be pulling from the floor, receiving the bar above parallel and...

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Press to Overhead

Wednesday, September 28, 2016 Press: Build to a 1 rep max Then, (from crossfit.com) For reps: 60 seconds of deadlifts (225,155)(185,108)(135,95)(95,65) 60 seconds of handstand push-ups(abmat)(box)(floor) 45 seconds of deadlifts 45 seconds of...

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Wild Ride

Tuesday, September 27, 2016 For Time: 1 Round: 800 Meter Run 80 Double Unders (80 singles) 21 Hang Power Cleans (135,95)(115,85)(75,55)(55,35) 2 Rounds: 400 Meter Run 40 Double Unders (40 singles) 15 Hang Power Cleans 3 Rounds: 200 Meter Run 20...

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