Today: 5 rounds for time 10 KB Front Squats 10 Box Jumps 10 Burpees
Dan Broughton
Tuesday, April 18th
Today: Strength: Ring Dip 3rm METCON: Power Elizabeth 21, 15 , 9 power clean (135, 95) Ring Dips
Tuesday Bootcamp
Today: Run 1 mile 8 Minutes for max wall balls when you return.
Monday Bootcamp
Today: AMRAP in 15 10 Bench Dips 10 Dumbell Thrusters Run 200m
Monday, April 17th
Today: Front Squat 6×3@85% METCON: “Annie” 50-40-30-20-10 Double unders Sit ups
Monday, April 17th
Today: Front Squat 6×3@85% 1Rm METCON: 30-20-10 KBS (70,53) Wall Balls
Saturday, April 15th
Today: AMRAP 20 Minutes with a partner Complete Full Round then switch 5 Strict Handstand Push-ups 10 Box Jump Overs (30,24) 15 Front Squats (135,95)
Friday Bootcamp
Today: AMRAP in 12 5 KB front squats 2x shuttle run 30 Mountain climbers
Memorial Day Murph
Memorial Day Murph is coming up on May 29th. That’s a Monday. Murph is a CrossFit tradition done on this day to honor Fallen Navy SEAL Michael Murphy. We will kick off this years MDM at 9am. Murph can be… Read more »
Weds Bootcamp
Today: AMRAP in 20 Mins Run 200m 40 Jump Ropes 12 Heav(ier) KB SDHP