Rest Day! Mobility today @ 12:00pm CrossFit Striking will start on Wednesdays @ 5:30pm in 3 weeks. Until then it will be on Saturdays @ 9am.  Come let Beau kick your butt, literally. How are we liking this new schedule so far?

1) WOD 5 Rounds For Time: 10 Power Cleans (95/135) 10 Burpee’s 2) Skill 7 x 1 – 3 Position, pausing Squat Clean *Pause for 2 SEC at each position, Checking to ensure proper form Position 1:  At Knees – Looking for vertical shins and chest as high as possible. Position 2:  Mid Thigh – […]

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