Congratulations to our team of athletes and coaches who made it to our 7th CrossFit Games Regional competition! 2 rep max back squat then 2 sets at 90% 15 min AMRAP of 300m Row 3 rope climbs 15ftRead More
Endurance WOD 30 Min. AMRAP 1 Mile Row (1600 Meters) Cash In Then with Remaining Time 3 Rounds Cindy 5 Pullups 10 Pushups 15 Air Squats 200 Meter Run Post Rounds to ZEN and Comments: Read More
Dead Lift 2-2-2 Then Fight Gone Bad For Time 30-20-10 Reps of: Wall Balls 20/15 Sumo DeadLift High Pull 75/45 Box Jump 24/20 Push Press 75/45 Post Loads and Times to Zen and Comments: Read More
“WWPF”- For Time (35 min cap) 400m Firemans Carry, switch as often as needed 80 Power Snatches, 75/55 (mix anyway, 1 bar) 300m Firemans Carry 60 C2B Pull-ups, (1 person works at a time) 200m Firemans Carry 40 Weighted Push-ups, 45/25 (1 person works at a time) 100m Firemans carry 12 Rope Climbs Watch the...Read More
Bench Press: 5 X 2 (90-95%) Then… 400m Run 21 Deadlifts, 225/153 21 HSPU 300m Run 15 Deadlifts 15 HSPU 200m Run 9 Deadlifts 9 HSPU Kim is excited to be on the our Regionals Team again this year! Read More
Reminder: There will be no Olympic Lift Class. Coach Ryan will be coaching at the East Coast Gold Classic 9 am- Open Gym 11 am- Endurance 1 Mile Run 50 Double Unders 40 Sit Ups 30 Wall Balls 20 Pullups 10 Burpees 400m Run with medicine ball 10 burpees 20 pullups 30 wall balls 40...Read More
