Gymnastic strength circuit: 4 Rounds1: 10 straight arm plate raises (all the way overhead)2: 12 lateral dumbell shoulder flies3: 6 negative pull ups4: 12 V-Ups Strength circuit should be done with rest only after completing each movement once. During the… Read more »
Workout of the Day
Wednesday, March 2nd
Weightlifting: 15 minutes of Snatch Technique Work Weightlifting: We are not prescribing any sets today, but we want to spend 15 minutes drilling down technique here. Weight should stay moderate to allow coaches to breakdown the movement segments with each… Read more »
Tuesday, March 1st
Weightlifting: Alternating EMOM 12: Minute 1 – 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk @ 70% 1RM. Minute 2 – 30 DU or 30s of DU progression work. Weightlifting: Our primary goal is to keep the heart rate… Read more »
Monday, February 28th
Strength: 4 supersets of: 6-8 Bent Over Barbell Row + max effort strict pull up. Strength – Bent over barbell rows should be a moderate weight, torso as close to a 90 degree angle as possible without rounding our backs… Read more »
Sunday, February 27th
Come and join us for Open Gym from 1000-1200!
Saturday, February 26th
Partner WOD: Teams of 2 Ascending AMRAP 30 10/20/30/40/50/ect Power Clean 95/65 Box Jump Overs 24″/20″ Push Press 95/65 TTB We have an ascending AMRAP today, meaning we will start with 10 of each movement and continue adding 10 for… Read more »
Friday, February 24th
CrossFit Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches (50 / 35)15 box jump-overs (24 / 20) See the full workout description here.
Thursday, February 24th
Skill: Rope Climb Skill Work: 15 minutes to work on rope climbs. For those who have rope climbs, work on legless with a goal to accumulate 10 reps. 1) Rope Pulls to standing 2) Jump-to-brake 3) Partial height rope climbs… Read more »
Wednesday, February 23rd
Strength: Back Rack Barbell Forward Lunge 4×12. Strength: Working on moderate lunges today, meaning the weight will be slightly less after yesterday’s squats. We will perform all 6 on one leg before switching legs. Switch starting legs every set. **Unless… Read more »
Tuesday, February 22nd
Strength: Front Squat – 4×3 at 85% Conditioning: Every 2 minutes for 14 minutes perform 8 lateral burpee over rower + 250/200m row. We’re shooting for 20-30s rest on each set and should be pushing for a sprint pace, using… Read more »