3.21.2019Metcon (Weight)6 min emom 3 Position Cl;eans 1 push jerk 1 split jerk 50% 1RMClean and Jerk (3x2 60%, 2x2 70%, 2x1 80%, 2x1 90%)Diane [...]

3.20.2019Accessory Work4x8 bulgarian split squat romanian deadlift bent over ATY Band tricep pressMetcon (AMRAP - Reps)2:30 min amrap 1:30 min rest Pick whatever rep scheme [...]

3.19.2019Back Squat (5x3 80-85%)Metcon (AMRAP - Rounds and Reps)15 min amrap: 2 rounds 15 KB Swings 53/35 10 headcutters 10 Push Ups 1 min rest

3.18.2019This Saturday is the LAST Open event - potluck party time! All are welcome, please bring something to share.Metcon (Weight)6 min emom 2 natch pull [...]

3.17.2019Skill WorkRunning Drills Then 7x100M SprintsDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, [...]

3.16.2019CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 [...]

3.15.2019Metcon (Time)For Time Hill Mile 15 Ring Rows 100 DU Hill 600 15 Ring Rows 100 DU 400 M run 15 Ring Rows 100 DU [...]

3.14.2019Skill Workpike - feet on floor, box, wall, deficit, free standing, paralettesMetcon (Time)Min 0-6 3 Rounds Cindy (rx+) strictMetcon (Time)min 6-12 Row 800/600 (rx+) 1000/800Metcon [...]

3.13.2019Front Squat (4x5 75-80%)Metcon (AMRAP - Reps)17 min amrap 2 bar facing burpee 2 Overhead squat 4 BFB 4 OHS 6 BFB 6 OHS 8,8 [...]

3.12.2019Sumo Deadlift (4x5 75-80%)Metcon (Time)For Time 500 M Row 30 T2B 30 thrusters 75/55 30 Sit Ups 30 SDLHP 30 Jumping Lunge