WOD

Just a heads up open gym is only open today to 11am 5 Rounds for Time 400m 10 Push Press 105, 80 10 Strict Pull... Read More

1) Back Squat 4×10@66% 2) 20 Turkish Get Ups

1) Snatch Balance – build to heavy single for the day 2) Snatch with pause below the knee 4×1 @70% 3×1 @75% 3×1 @80%

AMRAP 4 Bike cals then AMRAP 10 8 Chest to Bar Pull Ups 25 Double Unders

Power Clean + Front Squat + Push Jerk 5×1@80% of jerk 5×1@83% 2×1@85%

***Reminder there will only be one class at 9am**   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed... Read More

Monday Schedule: one class at 9am only! 6 Rounds for Time (cap 20) 100m Run 10 Burpees 100m Run 10 Knees to Elbow

Back Squat 4×10 @63% 50 Ring Rows – change horizontal angle to increase/decrease difficulty

1) emom 7 2 power snatch + 1 hang power snatch 2) emom 7 2 hang power cleans + 2 split jerks 3) amrap 5... Read More

Front Squat 3×3@85% AMRAP 10 10 DB Overhead Lunge, 50,35 10 Toes to Bar 10 DB Overhead Lunge 10 Pull Ups 10 DB Squat Snatch... Read More