Today: Strength: 2RM Clean and Jerk *drop each rep but no rest METCON AMRAP in 8 minutes 3 Clean and Jerks at 85% of your 2Rm 30 ABMAT sit-ups
Make sure wish Jenn Voss a happy birthday when you see her today!! In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP… Read more »
Veterans Day is coming up on the 11th and I’d like to invite you to a Hero WOD that day. We will celebrate the Veterans of this country and get together to work our butts off in the workout. Also,… Read more »
Today: For time: 42-30-18 reps for time of: Deadlift (155,105) KB Thruster (53,35) *Thrusters are done with 1 arm. Switch when you need to but get all the reps done
Here’s another oldie but goodie for your hips. You will need at least one plate (start with a 25lb plate) and perhaps a friend. Sit on your booty with one knee bent in and the other leg straight out. Place… Read more »
Today: Strength: Back Squat 6×2 @ 80% of your new 1rm. METCON: For time: 100 Double-unders 50 Kettle bell swings 53/35 25 Hang Power cleans (115, 75)
Happy November everyone! You made it. Today: Strength: Press 1rm METCON: 3 min AMRAP 6 Pistols 6HSPU Rest 1 min 6 min AMRAP 20 Squats 15 HRPU’s Rest 2 minutes 3 min AMRAP Pull-ups
Happy Halloween everyone. Hope you had a great weekend ! Don’t forget that the 6:30 and 7:30 class is closed tonight. Have a safe Halloween. Today: Strength: Deadlift 5 sets of 3 @90% of your 1RM METCON 3 rounds for… Read more »
Today: 21-15-9 Plate G2OH burpees over plate
Open gym today from 10am to 12pm. Come work on a skill, strength or make-up a WOD you missed.
Please join us for Open Gym today with Coach Lloyd. During open gym hours, if you aren’t doing a workout on your own Lloyd can take you through some foundational gymnastics movements to help you learn the basics of body control. These foundational movements will ultimately help you nail down many of the high skill gymnastics movements in CrossFit such as pull-ups, toes to bar, handstand push ups, and muscle ups. Come on in and get some extra practice with your technique!
Open gym: 10 am-12pm
Chalk up and see you then!