AMRAP 20 MIN 10 Single arm DB strict press (55#/35#) [each arm] 10 Strict Ring Dip 10 lateral burpees over DB INT / 55+ RX 35#/25# Beginner 25#/15# Ring push ups
2019 07 30
Our thoughts and prayers go out to the victims of this tragic event. This Saturday we will be hosting a community workout to help the families of those effected. No CrossFit experience will be necessary and donations are encouraged. We will also have banners at the gym within the coming…
2019 07 29
A) For time 1K ROW then... B) 3 sets 2 min plank hold (push ups position) 50 Russian Twists (20#/14#) INT / 55+ RX Same Beginner Same
2019 07 28
FOR TIME 800m Run 60 Wall Balls (20#/14#) 50 T2B 40 Power Cleans (135#/95#) 30 Box Jumps (24"/20") 20 CTB Pull ups 10 Man Makers (55#/35#) *The man maker: Push up Row Push up Row Squat clean Thruster INT / 55+ RX 14#/10# WB 95#/65# PC 20" BOX STEP UPS…
2019 07 26
A) "DIANE" 21-15-9 Deadlift (225#/155#) HSPU INT / 55+ RX 155#/105# 5" RISER ON HSPU BEGINNER 75#/55# HR PUSH UPS B) Accumulate 2 minutes in a supinated grip hang from a pull up bar
2019 07 25
2019 07 24
A) For max meters and calories Run 5 minutes rest 2 min Row 5 min rest 2 min Assault bike 5 min INT / 55+ RX SAME BEGINNER SAME B) Accumulate 2 minutes in a supinated grip hang from a pull up bar
2019 07 23
A) 10-9-8-7-6-5-4-3-2-1 Devils Press (55#/35#) 5-10-15-20-25-30-35-40-45-50 Sit up INT / 55+ RX 35#/25# BEGINNER BURPEE & SIT UP B) Accumulate 10 minutes in the bottom of a squat
2019 07 22
A) "JOSH" For time 21 OHS (95#/65#) 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups INT / 55+ RX 75#/55# 21-15-9 ON PULL UPS AS WELL BEGINNER 45#/35# RING ROWS B) In the nex 24 hours Have 3 different types of veggies
2019 07 21
A) 3 Rounds 21 Right arm DB snatches (55#/35#) 15 second L-Sit 21 Left arm DB snatches 15 second L-Sit B) Accumulate 3 minutes in a saddle pose INT / 55+ RX 35#/25# BEGINNER 10#/5# PLANK
2019 07 19