7/15/2015

  “Jackie” 1k Row 50 Thruster 45/30 30 Pull up

7/14/2015

  Strength Push Press 1RM Conditioning 21-15-9 Bar facing Burpee Deadlift 205/135 *10 min time cap*

Next Boot Camp 9/12-10/9

  The next Compound CrossFit Bootcamp kicks off Saturday, September 12th at 9am! This four week program is the perfect opportunity to jumpstart your fitness goals and get on the right track. After our half-day orientation (including a fitness test) on Saturday 7/11 we will meet the following Monday, Wednesday and Friday from 7:30pm-830pm for […]

7/13/2015

  Strength 3RM Back Squat Conditioning 10 min AMRAP 2 Front Squat 135/95 2 Pull up 15 Double Under 4 Front Squat 135/95 4 Pull up 15 Double Under … Continue climbing by 2 and 15 DU after each round

7/9/2015

Strength 2 Power Snatch + 1 Hang Power Snatch EMOM x 10 min Conditioning 20 min AMRAP 200m Run 10 Deadlifts 255/175 15 Burpee **Make Sure you Hydrate!

7/8/2015

  Karen For time: 150 Wall Balls 20/14

7/7/2015

  Strength Strict Press 5×5 @80% Conditioning 10 min AMRAP 5 Hang Power Clean 185/125 10 Pull ups 30 Double Under

7/6/2015

  Strength 8×3 Back Squat @ 80% Conditioning 7 Min AMRAP 3 Thruster 95/65 3 Toe to bar 6 Thruster 95/65 6 Toe to bar ..ascend by 3s

7/4/2015

  HAPPY FOURTH OF JULY EVERYONE!

7/3/2015

Happy 4th of July Eve!  4 Person teams (MM/FF) From 0:00-12:00 2 rep max Front Squat From 15:00- 200 Double Unders total 100 front squats total, 115 / 75 lb. 100 shoulder to overhead total, 115 / 75 lb. 150 Double Unders total 75 front squats total, 115 / 75 lb. 75 shoulder to overhead total, 115 […]

7/2/2015

  Strength Work up to a rep max of the following Dumbbell Complex: 2 Hang Power Clean+ 3 Strict Press + 4 Push Press Conditioning 8 Minute AMRAP 10 KB Snatch 53/35 8 Handstand Push ups 6 Pistols alt.