MetCon For Time: 50-40-30-20-10 Wall Ball (15/20) 25-20-15-10-5 Toes 2 Bar SWOD EMOTM x 5 2 Squat Snatches – Drop bar from the top. Take 5 sec between reps. *Focus on Range of Motion/Perfect Form with as much weight as possible Mobility today @ 9:30am Gym Notes 1) The Wyoming Affiliate Cup is coming up […]

Crossfit Strike at 9 am! Bring your gloves if you have them, if not Beau will set you up. We want to know how the new schedule is.  Did you have more energy on Thursday and Friday, did it feel the same, worse?  Please post to comments and let us know!

WOD “ECC event 3” 3 rounds of; 15 chest to bar pull ups 12 burpee lateral over the box jumps 16″/20″ 9 back squats 115/185   FROM THE GROUND SKILLS 5 sets of 5 close grip overhead squats (fingers inside knurling) *go for full range of motion with good technique over larger loads

WOD 30 snatch for time 95/135 *every minute perform 30 double unders SKILL 5 sets 4-postion snatch Position 1 high-hang (pockets) Position 2 mid thigh Position 3 below knees Position 4 from floor Practice positioning just like Tuesday. Go light, drill the form not the load. Every rep is a full squat. CORE 4 sets […]

REST DAY!