Workout of the Day

Tuesday 170131 – Competition

Warm up Your choice. Gymnastics 16 minute alternating EMOM: 1. 30-45 seconds Passive Bar Hang 2. 20-30 seconds L-sit (Parallettes) 3. 20-30 seconds Ring Support Hold (with external rotation) 4. 10-15 Hollow Rocks Strength Snatch Grip Deadlift 5×3, increasing Conditioning… Read more »

Monday 170130 – Competition

Warm up/Conditioning Every 75 seconds, for 6 rounds: 1 – 1 Round of Strict “Cindy” 2 – 15 American Kettlebell Swings (24/16) 3 – Row for Cals (minimum goal: 15/20) 4 – Assault Bike (minimum goal: 10/20) Work on consistent… Read more »

Sunday-Tuesday 170129-31 – Beginner

Sunday 1/29 and Monday 1/30 Strength Back Squat 3×5, increasing then…. Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 5-6 weeks)…. Read more »

This Week’s Specialty WODs

CFE 4 rounds of 4 Minute AMRAP: 15 Wallballs (20/14) 30 Med Ball Cleans (20/14) Max Calorie Row Rest for 4 Minutes. Score is calories rowed. Compare to 6/22/16 and 6/23/16. Functional Strength Partner Workout 30 minute AMRAP: Sled Drag… Read more »

Saturday 170128 – Competition

Good luck to everyone competing today! Warm up Your choice. Strength A1. 3×8-10 Close Grip Barbell Floor Press, increasing (tough) A2. 3×8-10 Rear Foot Elevated Split Squats with KBs or DBs (tough) B1. 4×4-6/leg Overhead Walking Lunges, across (tough) B2…. Read more »