9.22.17

Friday, September 22, 2017 5 Rounds for time: 400 Meter Run 15 Left Arm Dumbbell Snatches (35,25)(25,18) 15 Right Arm Dumbbell Snatches It is time for some Dumbbell work! Take a lap around the building and then perform 15 snatches per arm. Repeat...

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9.20.17

Wednesday, September 20, 2017 Deadlift: 7-7-7-7-7-7-7 This is going to be a different kind of deadlift day. Generally we don’t get outside sets of 5 reps. Going heavy for  7 reps is going to be awesome! Make sure to stay focused on keeping...

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9.19.17

Tuesday, September 19, 2017 “17.5” 10 Rounds for time: 9 Thrusters (95,65)(75,55)(55,35)(35,15) 35 Double Unders

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9.18.17

Monday, September 18, 2017 For Time: 100 Pull-ups 80 Sit-ups 60 One Legged Squats, alternating 40 Calorie Row 20 Dumbbell Push Press, single arm (55,35)(35,25)(25,18) This was one of the CrossFit Games workouts, 2017. We modified it a bit to make...

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9.16.17

Saturday, September 16, 2017 For time: 1.5 Mile Run 500 Meter Row 1.5 Mile Run This is a rowing version of the “run, swim, run” workout from this year’s CrossFit Games. Test your cardio out against the fittest on earth.

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9.15.17

Friday, September 15, 2017 Snatch: 1-1-1-1-1-1-1 Today your goal is to build up in weight as you go through the sets. If you are new to Olympic lifting we will stay light and work on technique. Happy Friday!

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