2017 03 28
TEAMS OF 2 FOR TIME 100 THRUSTERS (95#/65#) 100 OHS (95#/65#) 100 POWER SNATCHES (95#/65#) *1 PARTNER WORKS FOR 1 MIN THEN SWITCHES WITH OTHER PARTNER. THEY CONTINUE GOING BACK AND FORTH UNTIL THEY COMPLETE ALL 3O0 REPS AS A TEAM.
I'm excited to announce the Above and Beyond program for our members. The fitness journey we all find ourselves on has many paths. Some begin CrossFit with the goal to loose some weight and get a little healthier, others find themselves enjoying the quickness of the class workouts and the extra…
2017 03 28
TABATA 8 INTERVALS (16 MIN TOTAL) 20 SEC MAX DL (185#/125#) 10 SEC REST 20 SEC MAX HANG POWER CLEAN (135#/95#) 10 SEC REST 20 SEC MAX FRONT SQUAT (95#/65#) 10 SEC REST 20 SEC MAX PUSH PRESS (65#/45#) 10 SEC REST
2017 03 27
2017 03 26
17.5 Come join us, rain or shine, for our post Open BBQ!!! Great food, company, and drinks to cap off this years amazing Open. We'll be firing up the grills as soon as the last heat is over and staying till around 2pm or so. Please bring a dish…
2017 03 24
2017 03 23
TABATA 10 R0UNDS 20 SECONDS MAX CALORIE ASSAULT BIKE 10 SECONDS REST 10 ROUNDS 20 SECONDS MAX BURPEES 10 SECONDS REST *Both tabatas are done back to back with not rest. Score is total calories and burpees combined.
2017 03 22
FOR TIME "FRAN" 21-15-9 THRUSTER (95#/65#) PULL UPS Immediately into.... RUN 1 MILE *Your score is total time to complete Fran and run 1 mile for time.
2017 03 21
EMOM 20 MIN ODD: 3 POWER SNATCHES (ascending in weight each minute. Not touch and go, reset after each rep) EVEN: 10 BAR FACING BURPEES
2017 03 20
AMRAP 16 MIN 15 T2B 30 DOUBLE UNDERS 15 BOX JUMPS (24”/20”) 30 DOUBLE UNDERS POWER CLEANS (115#/85#) 30 DOUBLE UNDERS 15 KBS (70#/53#) 30 DOUBLE UNDERS 15 PUSH JERKS (115#/85#) 30 DOUBLE UNDERS
2017 03 19