12/12/2019

Strength 1 Power Clean EMOM x 12 sets, building Conditioning 14 min AMRAP 100 Double Unders (1:1) 80 Air Squats 60 Single Arm DB Shoulder to Overhead 50/35 40 Power Cleans 135/95 20 Bar Muscle ups Goal: 260+ reps

12/11/2019

TABATA Burpees KB Swing 53/35 AAB Cals Sit ups 1:00 rest between tabatas

12/10/2019

Strength 15 min to build to heavy 5 front squat Conditioning 3 rounds 1:00 Calorie Row 1:00 Wall balls 20/14 1:00 Box Jumps 24/20 1:00 Rest

New Year Challenge Open to All

We will be hosting a New Year Challenge for our current members and non members to participate in! Who is if for? Everyone! There is no previous CrossFit experience required. It is a great time to get back on track after the New Year with our community and see what our gym is all about. […]

12/9/2019

Strength 15 min to find 2RM Push Press Conditioning 21-15-9 Shoulder to overhead 135/95 Chest to bar pull ups Cap: 10

12/6/2019

Teams of 2 25 Burpee Box Jump Overs 24/20 25 Goblet Squats 70/53 50 Hang Single arm DB Hang Clean and Jerk 50/35 100 Overhead single arm DB Walking Lunge Steps 50/35 50 Hang Single arm DB HC+J 50/35 25 Goblet Squats 70/53 25 BBJO 24/20 Cap: 25

12/5/2019

Strength 15 minutes to find 3RM touch and go power snatch Conditioning 10 min AMRAP 10 Power snatch 75/55 10 HSPU 30 Double Unders (1:1)

12/4/2019

Angie 100 pull ups 100 push ups 100 sit ups 100 squats cap: 25

12/3/2019

Strength 15 minutes to find 3RM Power Clean and Push Jerk Conditioning 750m row 75 shoulder to overhead 95/65 cap: 12 min

12/2/2019

Strength 15 min to find 3RM Front Squat Conditioning 3 rounds 1 min Wall Balls 20/14 1 min Toes to bar 1 min Box jump overs 24/20 1 min rest