training of the Day 2 rounds of…. 100 Double unders 50 kettlebell swings 25 handstand push ups 12 L pull ups 3 dead lifts on the minute @ 70% 1RM Post your scores to the Whiteboard.Read More
Training of the Day Heaving sotts press (Snatch balance from squat position) 3-3-3 @ 75% Snatch 1RM 2-2-2 @ 85% 1-1-1 @ 90% then 1K row 30 squat snatches @ 70% beginner class press, push press, jerk then…. 1 k row 30 shoulder to over head 50 push ups Post your scores to the Whiteboard.Read More
Training of the Day 5 rounds for time of…. 2 bar muscle up 4 front squat (from the ground) 60% 8 pistols (alternating) 16 double unders Post your scores to the Whiteboard.Read More
Training of the Day time under tension deficit dead lift. standing on a 45lb plate, pull fast up, descend 5 seconds. 5-5-5-5 @ 55% then 14 minute ladder of…. 3 wall ball, 3 kettlebell swings 6 WB, 6 KBS 9/9 12/12 15/15 18/18 21/21 24/24 keep going till 14 Post your scores to the Whiteboard.Read More
Training of the Day Strict press 5-5-5-5 @ 70% then AMRAP 15min 12 shoulder to overhead (50% jerk 1RM) 12 box jumps 12 pull ups beginner class Snatch then… AMRAP 12 minutes 12 snatches 12 box jumps 12 pull ups Post your scores to the Whiteboard.Read More
Training of the Day alternating lunge, weighted, in back rack position 10-10-10 @ 45-50% back squat 1RM then Death by thrusters *use 50% of the weight used on part “A” then Within 1 minute of finishing Death by thrusters… 75 V-ups for time Post your scores to the Whiteboard.Read More
Training of the Day 10 minutes to build to a heavy Clean and Jerk then 1 EMOM X 7 then 5 rounds of…. 5 Strict pull ups 5 ring dips 5 handstand push ups beginner class Clean and jerk as a skill 10 minute AMRAP 5 Power cleans 5 pull ups 5 ring dips Post...Read More
In an effort to provide as much support as possible to our friend, Kevin Ogar, we will be moving our regular class time up an hour. It is still all ability level friendly and still free for all to join. The start time will be 9:30 and run to approximately 10:30. The gym will be...Read More
Training of the Day “Jimmy” For 22 total minutes…. On the even minute- 1 deadlift (as heavy as possible) As many double unders in remaining time On the odd minute- rest * score is total pounds lifted plus total double unders completed. Beginner class learning the dead lift Then… AMRAP in 12 minutes of… 20...Read More
The CrossFit Games open registration is now open. It’s only $10 this year. We are encouraging everyone to participate. You will be doing the workouts each week as they will find their way into the programming. https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Training of the Day Clean complex starting in a paused position 2″ off the ground… 1 power...Read More
