Wednesday

4 rounds with 3 minutes rest between rounds

Minutes 0-2 – 250m row + AMRAP KB swings @53/35#
Minute 2-3 – AMRAP rope climbs
Minute 3-4 AMRAP push-ups
Minute …Read More

Monday

*Reminder – rolling heats for the evening classes* 

A. Max Front Squat

B. 7 minute max burpees to 6” target

 

Thursday

A. 5k Row

B. GHD Situps/Extensions

 

Hey folks,

2016 CrossFit Games Open is upon us. For those of you who don’t know what that is, this is the …Read More

Tuesday

A. Power Clean – 1RM

B. AMRAP 20

5 Power Cleans @145/100
10 T2B
15 Wall-balls

 

 

Friday

A. Muscle up progressions/muscle up practice

B.  For time:

1000m row
50 HSPU
100 T2B

*20 minute cap

Beanies!

Tuesday

A. Practice ring-dips and modifications (matador dips, jumping dips, negatives)

B. For time:
50 burpees
50 box jump overs @24/20”
50 wallballs
50 ring-dips
50 wallballs
50 box jump overs @24/20”
50 burpees

 

Friday

A. Bench Press 5-5-5-5-5

B. “Annie”

50-40-30-20-10
Double Unders/Situps

5 CrossFit Tips to Give You The Psychological Edge

Wednesday

A. Handstand walks

B. 100 KBS + 2 minute plank for time
KB weight @70/53

1 rope climb penalty every time you rest. You must also perform 1 …Read More

Monday

Reminder – Monday evening classes during the current squat cycle are on a rolling schedule. 5:30pm – 9:30pm. (Gym closes at 9:30). AM and Noon on …Read More

Thursday

A. Practice Rope Climbs

B. 4 rounds, each against a 5 minute clock:

500m row
40 double unders
3 rope climbs