Workout of the Day

Tuesday, July 4th 2017

July 4th HOLIDAY SCHEDULE 8:30am Crossfit-9:30am Metcon-10:30am Crossfit *Prizes will be given to the best patriotic dressed athlete in each class! Crossfit ]A) 3 rounds for time of Run 400m-7 power clean and jerks (135/95lb)-17 wallballs *15 minute time cap… Read more »

Monday, July 3rd 2017

Crossfit A) 12 minute EMOM: minutes 1-4) 1-2 muscle snatches minutes 5-8) 1-2 power snatches minutes 9-12) 1-2 squat snatches B) Diane 21-15-9 deadlift (225/155lb)-HSPU. *10 minute time cap. Rx-Plus Rest exactly 2 minutes from finish then in remaining time… Read more »

Monday, June 26th 2017

Crossfit A) 12 minute EMOM: minute 1-4) 1-2 muscle cleans minutes 5-8) 1-2 power cleans minutes 9-12) 1-2 squat cleans *Start light and progressively get heavier as form allows B) 10 minute AMRAP: 10 double kb front rack lunges (53/35lb)-15… Read more »