2.3.2022Skill Work2x2 50%, 2x2 60%, 1x2 70%, 1x1 80%Back Squat (3x1 90%)Metcon (AMRAP - Rounds and Reps)12 min amrap 3 Deadlifts 75/55 (rx+ 115/75) 3 Hang Power Cleans 3 Shoulder to overhead 3 Back Squats [...]

2.2.2022Skill WorkToes to BarMetcon (AMRAP - Reps)Tabata 1 min break between exercises 1. Box Jumps 24/20" 2. Row - calories 3. DB Box Step Ups 1 DB 35/20 (rx+ 50/35) 24/20" box 4. Toes to [...]

2.1.2022Skill WorkSplit Jerk 2x2 50%, 1x2 60%, 1x2 70%, 1x1 80%Split Jerk (3x1 90%)Metcon (Time)3 RFT 400 M Run 10 Clean & Jerks 135/95 (rx+ 165/110) 12 Burpees over the bar

1.31.2021Have you signed up for the CrossFit Open Yet?Metcon (Time)For Time 50-40-30-20-10 Sit Ups Double Unders DB Snatch 35/20 (rx+ 50/35) Push UpsMobility2x30 sec each couch, pigeon, pancake, elephant walk, scorpion, kneeling banded overheadBonus Abs100 [...]

1.30.2022MetconFartlek (speed play) running 800 m run warm up 1 mile run - 100 m fast, 100m slow, 200 M fast, 200 m slow, 400 M fast, 400 M slow, 200 M fast, 200 M [...]

1.29.2022In House Throwdown is TODAY! 8am! Followed by a Bday party for Coaches Tim & JoshFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsScaled Fran (Time)21-15-9 Thrusters 45/35 Jumping Pull Ups1-Mile Run (Time)Max Effort 1-Mile Run1500 M [...]