Monday 10/20

Posted: October 20, 2014 in WOD
Strength

Back Squat- 75%

5×5

SKILL WORK-

Strict Handstand Push up Progression

WOD

16 Min EMOM

Odd- 5 Deadlifts

5 Hang Power Cleans

5 S2OvH

Even- Rest

Saturday 10/18

Posted: October 17, 2014 in WOD

Partner WOD
TBA

Friday 10/17

Posted: October 17, 2014 in WOD
Strength

Back Squat 91%

6×1

Snatch Balance

Work up to heavy single

WOD

5 Rounds for Time

5 Strict Pull Ups

10 Abmat Sit Ups

15 Burpees

200 M RUN

Thursday 10/16 OPEN GYM

Posted: October 16, 2014 in WOD
Come in and work on any movement/workout you may have missed! Definitely a great time to work on mobility!

Wednesday 10/15

Posted: October 15, 2014 in WOD
Strength

Front Squat 65%

6×2

High Hang Clean

Find a heavy single

WOD

15 Power Cleans

15 Box Jumps

12 Power Cleans

15 Box Jumps

9 Power Cleans

15 Box Jumps

6 Power Cleans

Tuesday 10/14

Posted: October 14, 2014 in WOD
Skill Work

Handstand/HSPU Work

WOD

20 Min EMOM

Odd-30 DU

Even- 5 Strict Push Ups

 

 

 

 

 

Monday 10/13 530/1030/3/4/5 Classes

Posted: October 13, 2014 in WOD
Strength

Back Squat-73%

5×5

Snatch Grip Push Press

5×1

WOD

3 RFT

1000 m ROW

10 GI Janes

Monday revised Schedule Reminder!

Posted: October 12, 2014 in WOD
We will be having the following classes tomorrow!

5:30 AM CrossFit Class

10:30 AM CrossFit Class

3pm High School Class

4pm CrossFit

5pm CrossFit

See everyone tomorrow!