5×3 Tempo +pause back squat *3 seconds descend + 3 seconds pause in bottom *building weight THEN 4 rounds for time: 10 hang cleans 135/95 10 burpee over the bar
Dan Broughton
Wednesday January 9th, 2019
Strength 12 minutes to build up to a heavy set of complex 5 behind the neck snatch grip push press + 3 OHS THEN 21-15-9 Sumo deadlift high pull 95/65 OHS
*Announcement!* Tuesday January 8th, 2019
Have you been experiencing any low back or hip pain recently? If so, our second mobility series with Prestige Chiropractic is for you! This Hip/Low Back focused session will be this Sunday January 13th at 1030 am. Be sure to… Read more »
*January Programming Goals* Monday January 7th, 2019
New month, new year, new you! With the new year upon us we are going to be kicking things off by, you guessed it, getting ready for the CrossFit Open! As you may or may not know the CrossFit Open… Read more »
Sunday January 6th, 2019
Please join us today for Open gym from 10 am-noon. We will see you then!
Saturday January 5th, 2019
“Devil of Ramadi V2” Created by CrossFit Overwatch (Concord, CA, USA) to memorialize decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013). It was first posted on their Instagram in memory of Kyle… Read more »
Friday January 4th, 2019
FLIP FLOP! 12 AMRAP 7 box jumps 24/20 14 kettlebell swings 53/36 then: 12 minutes to find 1 RM Deadlift
Thursday January 3rd, 2019
9-6-3 Strict press 95/65 Strict Pullups Rest 1 minute 15-12-9 Push press 95/65 Kipping Pullups Rest 1 minute 21-15-9 Push jerk 95/65 Push Ups *all from floor
Wednesday January 2nd, 2019
Kicking off 2019 right with a wave from Coach Lindsey Today: 3×12 OH barbell lunges *increasing weight, 6 per leg then: 4 rounds for Max Reps/Calories 1 Minute Calories on Rower 1 Minute Rest 1 Minute Calories on Assault Bike… Read more »
Happy New Year!
Today we will be CLOSED for New Year’s Day. Happy 2019 Everyone!! May the year bring PRs and gains in abundance.