Fitness A. Pull Ups 5xME, rest 90 secs B. FS 3×3 @75%, rest 90 C. 4 Rounds: Row 300m 15 Push Ups 30 DUs (120 singles) *new round every 5th minute Performance A. FS 3×3 @73-78%, rest 2 mins B. Bent Rows 3×8-10, rest 60 C. 12-9-6: AFAP Power Clean (135/95) Burpee […]
Fitness A. Pull Ups: 3xME, rest 2 mins B1. Floor Press 4×4-6, rest 60 B2. RDL (to knee) 4×8, rest 60 C. 12 Min AMRAP: Row 300m 5 Thrusters (115/80) 15 Burpees over BB D. 3×15-20 Weighted Ab Mats Performance A. OHS 4×2 @23×1 B1. DB Strict Press 4×6-8 […]
Fitness A. Pull Ups: 7 Working Sets (3 reg, 2 close, 2 wide) B. 3 Rounds: 20 DUs (80 singles) 30 Walking Lunges 20 Ball Slams (40/30) 30 Wall Ball Shots (20/14) –rest 4 mins– Peformance A. 6 Min EMOM: 2 cleans @75% of 1rm B. 3 Rounds: 10 Thrusters (115/80) 15 Burpees over […]
The 530am CrossFit class and 6ooam CrossFit Lite classes are both cancelled for Wednesday. We will open the gym at 8am. We apologize for an inconvenience this may have caused you. Fitness A. Pull Ups 1, rest 10, 2, rest 20, etc.. B. Hang Squat Cleans 3×3, rest 90 secs C. 21-15-9 Power Cleans (135/95) […]
All classes are ON for Tuesday except for the 7pm and Olympic Lifting! Fitness A1. DB Strict Press 4×6-8, rest 60 A2. Russian Swings 4×10-15, rest 60 B. 15 Min AMRAP: Row 500m 7 Push Press (135/95) 14 KB Swings (24/16) Performance A1. Push Press 5×3, rest 60 A2. Bent […]
Attention “Newer” Members: There are sign up sheets posted in the doorway to the main gym for our next Intro Rowing Class. There are also sign up sheets for the regular rowing club. We are not going to do the FB sign up for a bit to allow those who don’t have FB or watch […]
Fitness A. Pull Ups 3xME, rest 2 mins B. 4 Rounds: 5 Deadlifts (95/65) 10 Hang Power Cleans 15 Front Squats 10 Push Press 15 Lateral Jumps (2-ct) –rest 2 mins– Performance A. OHS 3×5, rest 90 B. 4 Rounds: 12 CTB 12 DB Thrusters, R (40/25) 12 DB Thrusters, L […]
Fitness A. Pull Ups-7 working sets (3 reg grip, 2 reverse, 2 wide) B1. BB Floor Press 3×8-10, rest 60 B2. Russian Swings 3×10-15, get heavy, rest 60 C. 4 Rounds: Row 300m 20 Burpees 20 Ab Mats **15 min Cap! Performance A. DB Strict Press 4×4-6/arm, alternating B1. Bench Press 3×5, rest […]
Fitness A. Pull Up 1, rest 10 secs, 2, rest 20 secs, 3, rest 30 secs, etc…when you fail, rest 2 mins and complete a ME set. B. RDL 3×5, HEAVY C. Skill/Mixed Modal Work (15-30 minutes) Performance A. 1 1/4 FS 3×2-3, rest 90 secs B. Clean 1.1, rest 10, rest 2 mins […]
Fitness A. Power Clean 5×3 TnG, rest 90 B. 3 Rounds: 30 WBS 25 Box Jump Overs (24/20) 15 Hang Knee Raises –rest 3 mins– Performance A. Halting Snatch Grip DL + PS x5 B. 3 Rounds: 20 Burpees 20 KB Swings (24/16) 20 Push Press (95/65) 30 DUs –rest 5 mins–
