Tuesday 6/5/2018
1) Deadlift 3×3 @ 80% 2) AMRAP 12 5 Handstand Push Ups 10 Pull Ups – gymnastic kip or strict only; no butterfly allowed 30... Read More
Monday 6/4/2018
Snatch pull 5×5 @ 100-110 Snatch 3×3 @ 75% Skater Squats 2×15 each leg
Saturday 6/2/2018
Partner WOD 2 Rounds for Time 50 Thrusters 95, 65 60 Calories 520m Run together 50 Chest to Bar Pull Ups 60 Calories 520m Run... Read More
Friday 6/1/2018
1)Back Squat build to 1RM 2)Bench Press build to 1RM
Thursday 5/31/2018
For Time 1-2-3-4-5-6-7-8-9-10 Shoulder to Overhead 105, 73 Power Cleans Lateral Bar Hop Burpees
Wednesday 5/30/2018
Back Squat build to 90-95% 1rm Bench Press build to 90-95% 1rm
Tuesday 5/29/2018
7 Rounds for Time 200m Run 40 Double Unders 20 Sit Ups
Monday 5/28/2018
***Reminder only one class at 9AM this Memorial Day*** Murphâ is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in... Read More
Saturday 5/26/2018
***Reminder that Monday Memorial Day there will only be one class at 9am!! For Time 21-15-9-6-3 400 Run Deadlifts 225, 155 Toes to Bar
Friday 5/25/2018
1) Build to max Snatch for day 2) Build to max Clean and Jerk for day