02.03.2020

Monday, February 3, 2020 Snatch: Build to a heavy single Then, 12 Minute AMRAP: 50 Air Squats 15 Power Snatches(95,65)(75,55)(55,35)(35,15) It is time to test out your 1 rep snatch! This is also a great day to work on form. Stay focused and...

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01.31.2020

Friday, January 31, 2020 5 Rounds, On the 4:00: 20/18 Calorie Row 30 Double Unders 7 Front Squats (135,95)(115,80)(95,65)(75,55) We have a little interval work in store for the last day of January. The faster you go the more rest you earn. We...

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01.29.2020

Wednesday, January 29, 2020 Back Squat: Build to a heavy set of 5 Then, 5 Rounds for time: 4 Strict Pull-ups 8 Push-ups 12/8 Calorie Bike It is time to go heavy on the back squat! We last did a 5 rep in November of 2019. Check your old numbers...

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01.28.2020

Tuesday, January 28, 2019 “Marston” 20 minute AMRAP: 1 Deadlift (315,215)(275,185)(225,155)(185,135) 10 toes-to-bars 15 bar-facing burpees From crossfit.com Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New...

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01.27.2020

Monday, January 27, 2020 Push Jerk: Build to a heavy set of 3 Then, 4 rounds for time: 15 Kettlebell Swings (53,35)(44,26)(26,18) 15 Box Jump Overs (24,20) 15 Push Jerks (115,80)(95,65)(75,55)(55,35) We are starting off Monday from the racks...

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01.25.2020

Saturday, January 25, 2020 “Kelly” 5 rounds for time: 400 Meter run 30 Box Jumps (24,20) 30 Wall Balls (20,14) This is a classic CrossFit benchmark. Scale to accordingly.

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