CrossFit

Strength: Clean 3-3-3-3-3 65%-70-75-80-85% WOD: Alt EMOM 20 1) 40 Double Unders 2) 15 KB Swings 70/53 (53/44) 3) 15 Ring Row 4) 8 KB... Read More

Strength: Deadlift 5-5-3-3-3 75%-75-80-80-85% WOD: 20-18-16-14-12-10 Cal Row WallBall Shots 20/14 (14/10) Burpees

Strength: Front Squat 10-8-6-4-2 65%-75-85-90% WOD: 6 Rounds for Time 5 Toe-to-Bar (Progression) 11 Alt DB Hang Snatch L/R 50/35 (35/20) 20 AbMat Sit-Up

Strength: Bench Press 8-8-8-8 55%-65-75-80% WOD: AMRAP 12 9 Deadlift 185/115 (135/95) 18 Box Jump 24/20 (20/Plates) 9 Pull-Ups (Progression)

Strength: Snatch 3-3-3-3-3 65%-70-75-80-85% WOD: 5 Rounds For Time 50 Double Unders (3x Singles) 15 Hang Power Clean 95/75 (65/45)

Teams of 2: 10 Min for Load – 2RM Hang to Overhead (Snatch or C&J) – score=total combined weight 2 Min – Rest AMRAP 30... Read More

Friday afternoon class schedule amended for Holiday Party! Only one evening class – 5:30. Bring a dish to share, wear your ugly sweater and come... Read More

Strength: Snatch Complex 1-1-1-1-1 High Hang Snach+2 Hang Snatch Work to heavy Complex WOD: 10-9-8-7-6-5-4-3-2-1 WallBall Shots 20/14 (14/10) Toes2-Bar

Strength: Bench Press 8-8-8-8 75% across all sets WOD: 6 Rounds for Time 25 Double Unders 10 KB Swings 70/53 250m Row