A.) 3-3-3 Front squat @ 90% 1RM B.) 5 -1 minute rounds of… 8 push ups, 6 front rack step ups, max rep hang cleans, rest 1 minute. (Front rack step ups & hang clean weight; L1-45/65, L2- 75/115, L3-95/135) **score is base off of total hang cleans completed within the remainder of each minute. **Front...Read More
Training of the Day A.) Tempo, Strict press (1 second up, hold 1 second, 5 second down) 3-3-3 @ 55% strict press 1RM. then B.) 8 RFT of… 4 burpee lateral jumps over PVC @ 24/30”, 5 wall ball, 6 Chest to bar pull ups then Competitior supplement 1.) Clean and Jerk, OTM. Start at...Read More
What a great first week! I can not thank each of you enough for all of your support. We are still finishing a couple of small projects but for the most part we are ready to get swoll! A.) Deadlift 3-3-3 @ 90% 1RM B.) 8 min AMRAP of… 8 ring dips, 8 kettlebell swings,...Read More
A.) Tempo (4 seconds down, 2 sec. hold, 4 seconds up. 4/2/4) Overhead squat, 4-4-4 @ 50% 1RM B.) 2 min max rep overhead squat, 2 min max rep muscle up, 2 min max cal. row, 2 min max rep turkish get up (55/35) (OHS weight; L1-35/55, L2- 65/95, L3-95/135) Competitor supplement 1...Read More
Training of the Day A.) Jerk, 5-5-5 @ 80% 1RM, On every other minute. then B.) 10min ladder of…. 1C&J, 10m. handstand walk, 2 C&J, 10m H.S. walk, 3 C&J, 10m. HSW, 4 C&J….. (C&J weight; L1-45/75, L2-75/135, L3- 115/185) Competitor supplement Hang clean 5-5-5 @ 75% power clean 1RMRead More
Tuesday’s Results Training of the Day Floor Press, 8-6-4-2 then 10 Rounds for time of… 10 box jumps 10 burpees 10 wall ball 10 toe to bar then Competitor supplement 4-4-4 Front squat @ 85% 4-4-4 drop squat @ 40%Read More
Monday’s results. We had a great first day!! Thanks to each of you that shared it with us! Remember that this week is on us so if you have a friend interested in trying CrossFit now is the time! Training Of the Day Tempo (“negative” 4 second down, touch, 1 second up) straight leg...Read More
What would a gym by without a gym dog?! So here he is, may I introduce you to Agoge…. Training Of the Day Strength Back squat- 5-5-5 @ 80% 1RM, Recovery = 1min then “Agoge” 21-15-9 of… Front squat, push up, and double under (FS weight; L1- 45/65, L2- 65/95, L3- 95/135) then Competitors do…...Read More
We are currently hard at work building out the gym. We should have it up and running in about a week. In the meantime, here are some photos to keep you snarling beasts at bay….Read More
