Main – CrossFit Coaches spend 15 minutes on group mobility. Come watch 15.4 launch at 6pm with everyone at the box. Those who want to make a first attempt that night are welcome. View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds for reps 60 seconds calorie row 60 seconds kb swings 53/44 60 seconds…
Main – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds NFT: In under 3 minutes a round, complete 7 ring dips 5 squat snatches 15 pushupsChoose a snatch weight you can maintain your best form. If efficient at ring dips then make them weighted. Metcon (AMRAP – Rounds and Reps) 10 minute amrap 2…
Main – CrossFit View Public Whiteboard Turkish Get Up (2-2-2-2) Spend 12-15 working through 4 sets of TGU. (Must successfully complete the lift using both sides in order to count the weight and increase. ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10-20-30-40-50…. Deadlifts (135/95) Box-Jumps (24/20) Rx+ Option Deadlifts (155/115) Box Jumps…
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) WOD A: 9 Min AMRAP of ‘Cindy’ 5 Pullups 10 Pushups 15 Air Squats Then Rest 10 minutes while lifting and getting barbell ready with 75% of 1 Rep Max Power Clean weight Metcon (Time) WOD B: 100 Burpees For Time, Stopping Every…
Main – Saturday FREE CrossFit Class time at 7&8am. Choose one of these two WOD’S. Also add a minimum of 50 pushups cash out. View Public Whiteboard CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps)…
Main – CrossFit The class will run the mile together for time. Rest as needed to perform a max effort 1k row. Also build to a 1RM bench press during the class hour. View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run 1000m Row (Time) Max Effort 1000m Row Bench Press (build to a…
Main – CrossFit coaches spend 10 minutes on mobility Come join us at 6pm to watch the launch of 15.3 at the box. Some of our athletes will take a run at it right after. Hope to see you there! View Public Whiteboard Metcon (Time) 3 RFT: 20 kb swings 53/35 20 kb goblet squats…
Main – CrossFit View Public Whiteboard Metcon (Time) emotm for 10 minutes even-10 burpees odd-10 wall balls 20/14 rest 3 minutes then: 2 rounds of: 100 double unders 40 pushups 400 meter run 3×1 singlesscore is total time of all work, including rest.
Main – CrossFit View Public Whiteboard Metcon (Time) sprint wod 400m row 15 power cleans 95/65 Metcon (Time) 4 RFT: 200 meter run 8 power cleans 185/125 cash out: 30 push jerk 135/95the push jerk’s are included for time.
Main – CrossFit View Public Whiteboard Metcon (No Measure) in under 10 total minutes but NFT: -3×10 partner leg tosses (legs are pushed to the right, center,and left. That equals 1 rep) -3 sets of 30 second hand stand hold against the wall Metcon (Time) 3 RFT: 10 squat clean thrusters 115/75 20 box jumps…