CrossFit - Thu, Jul 10Warm-upSoldier Kick3 Squat 3 StepSamsonRunners LungeDeath March10 Second Ring Support5 Scaled Dips5 DipsBARBELL5 Good Mornings5 Back Squats5 DeadliftsDeadlift (4x3 85%)Metcon (Time)21-15-9Deadlift [...]

CrossFit - Wed, Jul 9Warm-upHamstring SweepSamsonRunners LungeInch Worm3x5 Shoulder Press5 Push Press5 Push JerkBEGINNERS CLASSWork on Push Jerk Technique Push Jerk (4x3 85%)Metcon (AMRAP - [...]

CrossFit - Tue, Jul 8Warm-up10 PVC Pass Thru10 Around the World10 OHS10 Leg Swings10 Ring Rows25 Ft Burpee Broad Jump10 Scap Pull UpsSkill WorkKippingProper GripPull [...]

CrossFit - Mon, Jul 7WhiteboardMonday FixJuly Row Challenge!Warm-upRow/Bike Ski 2 minutesSoldier Kick3 Squat 3 stepsamsoninch wormside lungekneeling wrist stretchBARBELL -3x4power clean4front squat4squat clean4push pressFront Squat [...]

CrossFit - Sun, Jul 6Warm-up2x 200 m run10:alt scorpionalt cossackpvc thrusterscap pull up5 kip swing2x300 m row7 thrusters empty bar7 Pull UpsHill 600 M for [...]

CrossFit - Sat, Jul 5Warm-up3x100 m runbear crawlsamsonside lungeburpee8 box dips3x5hang snatchpower cleanadd weightHang Snatch (5x4 record heaviest 1x4)Metcon (AMRAP - Rounds and Reps)14 Min [...]

CrossFit - Fri, Jul 44th of July Class Schedule7/3 4:30pm last class of the day7/4 7:30 & 8:30am - make a reservationWarm-up2 min cardiocariocarunners lungesamsonside [...]

CrossFit - Thu, Jul 34th of July Class Schedule7/3 4:30pm last class of the day7/4 7:30 & 8:30am - make a reservationWarm-up4 ROunds Rowling inchworm [...]

CrossFit - Wed, Jul 24th of July Class Schedule7/3 4:30pm last class of the day7/4 7:30 & 8:30am - make a reservationWarm-up2 min Jump Rope10 [...]

CrossFit - Tue, Jul 14th of July Class Schedule7/3 4:30pm last class of the day7/4 7:30 & 8:30am - make a reservationWarm-up200 m run10 PVC [...]