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 - Reps)4 Min Amrap3 Push Press 95/65 (rx+ 135/95)5 Push Jerk7 [...]

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 Ups/C2B/BMUMax Pull Ups (3x Max Pull Ups record best set)3x [...]

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 (4x3 85%)Metcon (AMRAP - Rounds)5x E2MOM (20 min total) 10 [...]

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 time (Time)hill 6003x 600 m hill run3 minute rest record [...]

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 Amrap3 Power Clean 135/95 (rx+ 185/125)6 Burpee Box Jump 24/20"6 [...]

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 lungeinch worm1x5 burpees2 man makers½ rope climb3 DB snatch R3 [...]