10 minute EMOM 20 double unders 5-8 strict pull ups Then: For time: 100 double unders 75 single arm OH DB lunges 35/20 50 altnerating DB snatch 35/20 25 box jumps 24/20
Workout of the Day
Monday January 14th, 2019
Workout prep/warm up- 50 weighted step ups then: For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft.
Sunday January 13th, 2019
Don’t forget that in addition to our Hero WOD today we will also be having our Mobility class covering covering Hips and Low back pain. Class begins at 1030 am and will be $15 at the door. We will see… Read more »
Saturday January 12th, 2019
In Teams of 2 Buy in 50 burpees 3 rounds of: 40 Dumbbell Hang Clean and Jerks (50/35) 60 Medicine Ball lunges (20/14) 40 Calorie Bike or Calorie Row Cash out 50 burpees
*Reminder!* Friday January 11th, 2019
*Reminder!* Don’t forget about our Hip and Low Back Mobility class this Sunday January 13th at 1030 am with Prestige Chiropractic. Sign up sheet is on the whiteboard. $10 early registration, $15 at the door. We will see you then!… Read more »
Thursday January 10th, 2019
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
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!