Rest Day YOGA with Laura @ 5:30am Starting next Wednesday, Jan 14th, @ 5:30pm Beau will be bringing back CrossFit Striking! This is such a good change from our regular CF class and a great way to add some variety. Post to comments if you are interested. Gym Notes *The website will be in and […]

1. Conditioning A. 500 Meter Row For Time B.1000 Meter Row for Time *These are both GLORY BOARD WOs. Rest as long as you need to between A & B. Move to # 2 & 3 if rowers are not available. 2. Snatch EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85% 3. […]

1. “Luke” 40 double unders 15 CJ, 155/105 400m Row 30 TTB 400m Row 45 Wall Balls, 20/14 40 Double unders 45 KBS, 55/35 400m Row 30 Ring Dips 400m Row 15 Lunges, 95/65 40 Double unders 2. Jerk – in 10 min work up to a heavy single Gym Notes *The website will be […]

Teams of 2 (1 athlete works at a time) 50-40-30-20-10 reps for time of: Power Clean, 135/95 Box Jump Overs, 24/20 Push Jerks, 135/95 Toes to bar

Open gym from 6-9am. Allow AT LEAST 30 min for the WOD. Please do not show up at 9. 12 days of Christmas 1 Snatch 95/135 2 burpee box jumps 24/30 3 Handstand Push Ups 4 pistols 5 Toes to bar 6 KB clean & jerk 35/55 7 Wall ball 15/20 8 Deadlifts 95/135 9 […]