Today: A) 15min AMRAP “Fran-kenstein” 15 Thrusters (95,65) 15 Pull-ups *Partners alternate rounds. Score is total rounds and reps. Rest 5min B) 10min AMRAP “The Walking Dead” Partner 1- Deadlift Static Hold (average bodyweight of partners) Partner 2- AMRAP Wall… Read more »
Today: 22 min. AMRAP 11 seated wall balls 11 wall ball cleans 200m wall ball carry run
Today: 8min EMOM 8 T2B 8 v-ups straight into a 800m row
Don’t forget that we are welcoming you to wear a costume tomorrow as well as Monday if you would like. Not required at all. Monday will be regular hours except for 6:30 and 7:30 which will be closed. Today: Strength:… Read more »
Today: Strength: Back Squat 1RM or missed Front Squat 1RM METCON: 3 rounds for time 20 overhead plate lunges (45, 25) 12 Pull-ups 20 toes to bar
Today: Strength: Push Press 2-2-2-2-2 METCON: 4 Rounds for total time of: 500m Row 15 Push Press (135,95) (rest 90 seconds between rounds)
Today: 1 mile run 50 DB thrusters 30 pull ups
It has come to my attention and the attention of the coaching staff that there is some miscounting during the WOD. I know that you are trying your best to get to the top of the leader board and/or… Read more »
How To- Weekend Survival Guide For most the weekend is a time to relax, unwind, and spend time with those we care about most. Unfortunately, the weekends are also a time for things to start to fall apart when it… Read more »
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!