PROGRAMMING Monday 5/13 rack jerk 8×3 4 rounds for time: 10 push press, 70/48kg 20 toes-to-bar 400m run Tuesday 5/14 for time: 7 burpee over bar 10 thrusters 7 burpee over bar 15 power snatch 7 burpee over bar 20 s2o 7 burpee over bar 25 hang snatch 7 burpee over bar 30 hang power […]
PROGRAMMING It’s an EASY week! We’re going to deload specifically from heavy loading and focus on taking the time to prep the joints prior to our skill sessions. Monday 5/6 3 push presses every :30 for 5:00 then3 push jerks every :30 for 5:00 3 rounds for time: 800m run 25 kettlebell swings Tuesday 5/7 […]
NEWS Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes! JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks. COMMUNITY CLASS – Saturday 5/18 PROGRAMMING […]
PROGRAMMING Monday 4/22 5 rounds for time: 50′ walking lunge, 50/35lbs 40 ab-mat situps 30 box jumps, 24/20″ Tuesday 4/23 Rx Division: AMRAP in 12:00 2-4-6-8-10-12-etc. double kettlebell deadlifts double kettlebell front squats double kettlebell hang to overhead 40 double unders to begin each round. Scaled Division: AMRAP in 12:00 2-4-6-8-10-12-etc. double kettlebell deadlifts double […]
PROGRAMMING Monday 4/15 GROUNDHOGS DAY 27-21-15-9 reps for time: DB squat cleans (2×50/35lbs) toes-to-bar 100 double unders between each set. Tuesday 4/16 FILTHY FIFTY – Rx for time: 50 box jumps, 20″ 50 jumping pullups 50 perfectly-vertical kettlebell swings, 16/12kg 50 walking lunges 50 knees-to-elbows 50 push press, 20/15kg 50 back extensions* 50 wall ball, […]
PROGRAMMING Monday 4/8 AMRAP in 15 minutes: 50 double unders 50 double kettlebell deadlifts, 2×32/24kg 50 goblet squats, 32/24kg 50 calorie row 50 handstand push-ups Tuesday 4/9 150 medicine ball clean wall ball shots (20/14lbs) for time Wednesday 4/10 7 rounds for time: 15 deadlifts, 52/38kg 12 hang power cleans, 52/38kg 9 push press, 52/38kg […]
PROGRAMMING Monday 4/1 BEAR COMPLEX5 rounds for max weight. Complete 7 unbroken sets of the following: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or […]
The 2019 CrossFit Games Open is over with at 5pm tonight! We had a ton of athletes participate in both little and large capacities who all saw improvement in their overall fitness, movement clarity, and confidence. We wrapped it all up on Saturday as a squad and had food and bevies while we watched some […]
The final week of the 2019 CrossFit Games Open is upon us. We’ve seen an incredible effort among all our athletes, and several firsts including pull-ups, muscle ups, and clean PRs… oh my! The “5 weeks, 5 workouts” challenge Every week for the past five weeks, your hard work and gym spirit have been adding […]
WE UNLOCKED CATERING! This means that at our CGO 2019 WRAP-UP PARTY this Saturday at the end of 19.5 Event we will have food ready for everyone- competing at the Open or not! We just need a headcount of how many people to provide for so signup on one of these (MANY) sheets at the […]
