On this beloved day of REST make sure to take care of yourself. Lots of water, recovery food and don’t forget about MOBILITY tonight @ 12pm & 5:30pm

Strength Power Snatch/Hang Snatch 5×1@ 50% Power Clean/Hang Clean/Split Jerk 5×1 @ 50% *This is for perfect form WOD In teams of 3: Partner 1: Runs 5 Stairs (Down & UP = 2) Partner 2: Box jumps on tire Ladies you get this one   Guys you get this one. Partner 3: You will drag […]

Strength – M/E Upper Seated Press Conjugate A1) Barbel Skull Crushers 3×8 A2) Weighted Dips 3×10 B) KB/DB Tate Press 4×10 C1) Banded tricep push downs 2×50 C2) PVC Windmills 2×50 GPP 3 min body drag – Bring a pair of old sweat pants if can. *in a plank postition, moving arms only drag legs […]

Strength – D/E Lower Banded DL 8×1 @ 40-50% + band tension Max DL -200 = Purple band 200-300 = red band +300 = Green band *go heavier than last week if can keep perfect form Conjugate A1) Seated Box Deadlifts w/ Band from front 4×5 A2) Stiff Legged Sumo DL 4×8 B1) Ukrainian KB […]

Crossfit Strike at 9:00 a.m.! Bring your gloves!