WOD 21 Thrusters 95/135 100 double unders 60 sit ups 15 Thrusters 50 double unders 30 sit-ups 9 Thrusters 25 double unders 15 sit-ups SWOD work up to 1 heavy clean + 2 jerks STARTING TOMORROW (TUESDAY 10/29) AND FOR THE NEXT THREE WEEKS BEAU IS HOLDING A CROSSFIT STRIKE CLASS AT 6:30 pm!  BRING […]

In teams of three each teammate starts at a different a station and completes all 3 rounds.  Every team member must be done before moving on. station 1 3 rounds 100 m run 10 over the shoulder sandbag throws 10 pull ups station 2 3 rounds 20 kb swings 35/55 20 push press 55/75 station […]

Rest Day   STRIKE CLASS AT 6:30pm

  Metcon ARMAP 10: 6 HSPU 9 Box Jumps, 30/24 12 burpees 2.  Skills OTM x 15 Minute 1 complete 1 muscle up or ring dip Minute 2 complete 2 muscle ups or ring dip Minute 3 complete 3 muscle ups or ring dip Once you fail restart the ladder at 1 muscle up and […]

Clean and Jerk Skills High Hang Squat Clean with 3 second Pause + Jerk – Light / Med w perfect form.  Strength 3×3 Front Squat Metcon OPEN 13.4 AMRAP 7 of: 3 CJ, 135/95 3 TTB 6 CJ, 135/95 6 TTB 9, 12, 15… continue up the ascending ladder as far as possible in 7 minutes.