Posted Friday, March 13th. If anything changes, we’ll update you via this page and social media. Hello members and friends, With last night’s news fresh on everyone’s minds, we wanted to reassure you that we have zero plans on closing the gym unless… Read more »
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Thursday, April 11th 2019
CrossfitA) Back squat 1×1 @90%2×4@75-80% 2×8@ 65-70% *25 minute time cap B) 10 minute ascending ladder2 power snatches (95/65lb) -2 pushups-2 thrusters-2 pullups *Ascend by 2 reps every round Metcon ClassA) Every 3 minutes for 5 rounds: 5 pullups-10 db… Read more »
Tuesday, February 20th 2019
Crossfit A) For quality: 10-8-6-4-2 strict HSPU-kipping pullup/kipping/butterfly CTB After each round 15-20 second L-sit B) For time: 21-15-9 kb swing (70/53lb) box jump over (24/20″) front squat (135/95lb) *12 minute time cap Rx-Plus A) If needed add deficit for… Read more »
Monday, February 18th 2019
Crossfit A) Go every 2 minutes for 8 rounds: 1 power clean + front squat + split jerk *Start at a medium heavy weight. Ascend in weight as form allows B) 5 rounds for time: 6 ring dips 8 burpees… Read more »
Friday, November 23rd 2018
Crossfit A) 12 minute alternating skill EMOM: 1) 30 second handstand hold + one 3 second negative or 3-5 strict HSPU 2) 5 strict toes to bar + 10-15 second L-hang 3) rest B) 3 rounds for time: 30/25 calorie… Read more »
Sunday, October 7th 2018
Benchmark WOD Isabel 30 snatches for time (135/95lb)
Sunday, September 16th 2018
Benchmark WOD 30 ring muscle ups for time *Or 60 pullups + 30 ring dips *15 minute time cap
Wednesday, May 23rd 2018
Crossfit A) 6x200m sprint Walk back to start B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest
Monday, April 16th
Monday, April 16th A) 5×5 back squat @75%. Go every 3 minutes. B) 30-20-10 wallball. 10 db burpee GTOH (40/30lb) after each round *10 minute cap Rx+: 50/35lb dbs
Sunday, December 24th 2017
Benchmark WOD Karen For time: 150 wallballs