Join us for open gym from 10am – noon
Workout of the Day
Saturday, October 26th
Partner WOD: Teams of 2 30 min AMRAP27/18 Cal Bike (Row backup)21 Med ball squat cleans15 Pull Ups100m farmer carry (together) Optional Core – Accumulate 5 minutes planks in as little sets as possible
Friday, October 25th
Open 20.3 For time:21 deadlifts, 225 lb. / 155 lb.21 handstand push-ups15 deadlifts, 225 lb. / 155 lb.15 handstand push-ups9 deadlifts, 225 lb. / 155 lb.9 handstand push-ups21 deadlifts, 315 lb. / 205 lb.50-ft. handstand walk15 deadlifts, 315 lb /… Read more »
Thursday, October 24th
Strength: Ring Rows 4×830s Dead Hang after each set WOD: 4RFT5 Ring DIps10 HSPU15 Air Squats25 DU/75 SU
Wednesday, October 23rd
Strength: Every 90s for 7 Rounds2 Power Clean + 2 Front Squat + 1 Push Jerk WOD: AMRAP 910 Power Clean 135/9520 Wall Balls 20/14
Tuesday, October 22nd
Double Under Skill work: spend ~ 12 minutes working on DU technique, wrist rotation drills and jumping rhythm. For those who have DU, complete 5 sets of 50 DU unbroken (must start over if not unbroken). Scale numbers accordingly based… Read more »
Monday, October 21st
Strength: Back Squat Pyramid5/4/3/2/1/2/3/4/5 Weights should correspond the same on both sides of the pyramid WOD: 3 RFT12 Alt KB Snatch 53/3516 Single Arm OH Lunge (53/35 – KB, stationary)20 Goblet Squats 53/35250m Row
Sunday, October 20th
HERO WOD: Dork: 6RFT60 DU30 KBS 53/3515 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was… Read more »
Saturday, October 19th
Partner WOD: Teams of 2:AMRAP 24150 Wall balls 20/1490 Double unders/270 SU30 Bar muscle ups/pull ups
Friday, October 18th
CrossFit Open 20.2 Prescribed: Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters (50/35)6 toes-to-bars24 double-unders Scaled: Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters6 hanging knee-raises24 single-unders Join us for Friday Night… Read more »