Dan Broughton

Today: Work up to daily max: 3 hang cleans METCON: 5 rounds for time: 75 Double Unders Max Effort ring push ups

Today: Strength: Push Press 3RM 1×3@95% 1×3@90% METCON: EMOM for 18 minutes: min 1: 6 burpees min 2: 4 toes 2 bar + 3 C2B pull ups min 3: 10 KB thrusters (5 per arm) (35,24) *Start back at burpees… Read more »

Today: Strength: 2 second Pause Back Squat 3×3@70% of 1RM METCON: 10 min AMRAP 200 m run 10 walking lunges w/DBs (45,25)

Today: Work up to daily max: 3 hang snatch METCON: 21-15-9 hang power snatch(115,85) HSPU

Today: Teams of 3: “Ground 2 OH” For time: 50 (135/95) 40 (155/115) 30 (185/125) 20 (205/135) 10 (225/155) *one person works at a time. You can power snatch, snatch, clean and jerk, etc…mix and match! *20 minute time cap

Hopefully everyone has gotten the chance to meet our new coach, Jack.  Jack is coming from an extensive background in coaching and fitness education.  He will bring a high level of CrossFit coaching experience, knowledge and personality to the CrossFit… Read more »

Today: Work up to daily max: 3 high hang cleans METCON: 10 min AMRAP 10 DB Step ups (45,25) 10 toes to bar

Today: Push Press 5 RM then 1×5@95% 1×5@90% METCON: EMOM for 10 minutes 10 thrusters (95,65)

Today: Strength: 2 second Pause Back Squat 5×3@65% of 1RM METCON: Every 2 minutes for 18 minute: 50 double unders 12 calorie row

Today: Strength: Work up to daily max: 3 High Hang Snatch METCON: 50-35-20 Deadlifts (155,105) push ups