Thursday, January 31
Strength Power Snatch WOD “Yeah Buddy!” 5RFT 5 Power Snatch (115, 75) 10 Front Squats (115, 75) 15 Pullups 400m Run
Read More »Announcements!
1. Starting Saturday, Feb. 2 the main class will be switched to 9:00am. Open gym will remain at 10:00am. 2. No CF Kids on Thursday – this week only! 3. Registration for our in house throw down in CLOSED! We had to make some changes with added people, but teams[…]
Read More »Wednesday, January 30
Strength Bench Press 3-3-3-3-3 WOD AMRAP 12 10 Hand Release Push-ups 10 Box Jumps (24, 20) 10 Push Press (95, 65) 30 DUs
Read More »Tuesday, January 29 – CrossFit Kids
Warm-Up 3 Rounds 0:20 Jumping Jacks 0:10 T-Hold (Left) 0:10 T-Hold (Right) Skill Bear Crawl/Crab Crawl Relay WOD “Little Helen” 3-5 Rounds 50m Run 10 KBS 5 Pullups GAME! CrossFit Baseball
Read More »Monday, January 28
Strength: 5 sets of the following, building 1 Push Press, 1 Push Jerk, 1 Split Jerk WOD “A morning without coffee” For Time 600m Run 100 DUs 50 Box Jumps (24, 20) 2 Rope Climbs 40 Wall Balls (20, 14) 500m Row 30 Walking Lunges (45, 25 400m Run 2[…]
Read More »Friday, January 25
Strength Hang Squat Clean 3-3-3-3-3 WOD “The Chief” AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Squats Rest 1 Minute *Repeat for a total of 5 sets.
Read More »Thursday, January 24
Strength Back Squat 5-5-5-5-5 WOD “Below Zero” AMRAP 205 Deadlifts (225, 155) 10 Wall Balls (20, 14) 20 KBS (53, 35) 30 DUs
Read More »Thursday, January 24 – CrossFit Kids
Warm-Up “Steve Says” Skill Deadlift WOD AMRAP in a given time 5 Wall Balls 7 Inchworms 9 Deadlifts GAME! Cartwheel Tag
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