02.02.18

Friday, February 2, 2018 3 Rounds for time: 60 Double Unders(100 singles) 30 Knees to elbows(knee raises)(abmat) 30 Ring Push-ups(Parallette or deficit)(standard) We are ending out the work week with more time not under a barbell. Don’t...

Read more

01.31.18

Wednesday, January 31, 2018 5 Rounds for time: 5 Squat Snatches(135,95)(115,85)(95,65)(55,35) 5 Clean and Jerks(135,95)(115,85)(95,65)(55,35) 15 Over the Bar Burpees This will be a great workout to end the first month of 2018. Hopefully everyone...

Read more

01.30.18

Tuesday, January 30, 2018 4 Rounds for reps: 1 Minute of Kettlebell Snatches (53,35)(35,26)(26,18) 1 Minute of Sit-ups 1 Minute of Lunges The goal in this one is to get as many good reps as possible each minute. The sit-ups will be AbMat and the...

Read more

01.29.18

Monday, January 29, 2018 4 Rounds for time: 400 Meter Run 50 Air Squats This workout has been around CrossFit for a while now. It is pretty much and unknown benchmark. Super simple.  Just run and squat as fast as possible. See you out there!

Read more

01.27.18

Saturday, January 27, 2018 With a partner, Row: 1 Minute, 1 Minute 2/2 3/3 4/4 3/3 2/2 1/1 This is basically going to be rowing intervals. Partner A will begin by rowing for 1 minute then will rest while Partner B rows for 1 minute. We will go up...

Read more

01.26.18

Friday, January 26, 2018 Power Clean: 1-1-1-1-1-1-1 Bench Press: 1-1-1-1-1-1-1 Today we will be working towards getting a 1 rep max for both power clean and bench press. Build up in weight until you hit your number. Have a great weekend!

Read more