Bench Press: 2RM 2 x 2 @ 90-95% Then… FOR TIME: 15 Deadlifts, 225/153 41 DU 10 Toes Through Rings 12 Deadlifts 41 DU 10 Toes Through Rings 9 Deadlifts 41 DU 10 Toes Through Rings 6 Deadlifts 41 DU 10 Toes Through Rings 3 Deadlifts 41 DU 10 Toes Through Rings ...Read More
TWOW: 500 400 300 200 100 m Run and row each increment back to back, no rest Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between. Peg...Read More
Back Squat: 2RM 2 x 2 @90-95% THEN…. For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n Jerks 185/123 It’s important to understand not all our foods fit into just one macro nutrient group. Be careful about labels that promote trends like “low-fat” or that emphasize...Read More
8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or RowRead More
EMOM 7 Min Snatch + Hang Snatch + OHS THEN… WWPF 400m Run Relay 21 Synchronized Power Snatches, 95/63 12 Alt Rope Climbs 300m Run Relay 15 Synchronized Power Snatches, 115/73 8 Alt Rope Climbs 200m Run Relay 9 Synchronized Power Snatches, 135/83 4 Alt Rope Climbs Read More
Front Squat 2-2-2 Then: AMRAP 13 Min of: 7 Front Squat 135/93 10 Hand Release Pushups 13 Box Jumps 24/20 Post Loads and Times to ZEN and Comments: Members and Friends must sign up ahead of time and fill out the online waiver Adults Bring a Friend at 9am CrossFit...Read More
Bench Press: 2 RM 2 x 2 @ 90-95% Then… Complete 3 Rounds of each exercise for :40 of MAX work followed by :20 of REST (Complete all 3 rounds before moving to the next). SDHP, 70/53 Ab Mat Sit-ups Wall Ball Shots, 20/14 10m Shuttle Run (10m = 1 rep) *Post total...Read More
