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May 1st 2019

The May 1000 Burpee Challenge is underway.  See our FB group or a Coach for more info. ________________________________________ Strength and Conditioning Strength: 4 rounds of each 8 Single Leg Deadlift (each) 8 Barbell Lateral Lunge (each) Handstand Practice Advanced...

April 30th 2019

Strength and Conditioning Warm up:  Barbell Warm up  10 minutes Strength:  Power Clean Every 90 seconds for 7 Rounds Build to a heavy set of 3 touch and go Beginners no touch and go Metcon: “Cindy” AMRAP 20 5 Pull-up 10 Push-up 15 Squat...

April 29th 2019

Strength and Conditioning Warm up:  2 Rounds  200m run 10 Leg swings (each) 15 Push-up 20 Air Squat Strength: Front Squat + Push Press 3+3 Metcon:  Partner WOD 7 Rounds for time (0-10 min) 15/12 ABC or 2015 Row Cals 20 Hand Release Push-up 7 Rounds for time (10-22...

April 28th 2019

Make up CrossFit total if needed or complete the following EMOM Warm up:  10 min Coaches Choice Metcon EMOM 35 Min 1: 12/10 Cal Row (HARD) Min 2: 15 DB Push Press Min 3: 15 Burpees Min 4: 12/10 Cal Bike (HARD) Min 5: 15 Plate Sit-Ups 25/15 Min 6: 10 DB Power Cleans...

April 28 – May 4, 2019

MONDAY A) Pause Back Squat: 3×5 *3 sec pause at parallel, then immediately ascend B) “The Chief”: AMRAP 3: 3 Power Cleans, 135#/93# 6 Pushups 9 Air Squats Repeat for a total of five cycles, resting 1:00 between cycles. Score continuously (start each...