Friday is the Tops
Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% WOD: “Top...
Thursday Armor
Strength: 2-4-6-8-10 Strict Press Body Armor (A) 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between...
Face Off Tuesday
WOD: “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Row or Bike Slowest time is the one...
Veterans Day Hours
Hello Everyone! HAPPY Veterans day! We are amending the schedule of classes today slightly. There will be NO 6:30 pm CrossFit and Yoga...
Monday Veterans Day
Strength: Good Mornings: 6 x 10 Build in weight “Loredo” 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run
Boxed Out Saturday
“Boxed Out” For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches...
Thursday Skillz
Skillz: 10:00 Double Under Practice WOD: 5 Rounds For Time 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 200 M Run (stop Sign)...
Dead Wednesday
WOD: “Dead Broke” On the 0:00, Part #1: In a 5:00 Window… Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box...
Tuesday Work
WOD: “Inner Tube” 22-18-14-10: DB Snatches (50/35) Sit-Ups Burpees Sit-Ups Body Armor: 3 Rounds Not For Time Strict Toes To Bar (No Swing)...
Monday
Front Squat On the Minute x 5: 1 Front Squat (Building in Weight) WOD “Open 19.1” Test AMRAP 15: 19 Wallballs (20/14) *Females 9′ Target...
