Workout of the Day

Halloween Wod:“The Walking Deadlift”4 Rounds for Time (25 min cap)10 Deadlifts 225/15531 Wall Balls 20/14200m KB Farmer Carry 53/35 Note: No partner work today, this halloween themed workout will really challenge the grip and your legs. By the end, we… Read more »

Strength: In 20 minutes: Find 1RM Squat Snatch Note: Finding a 1RM Squat snatch for the day. We worked on some technique work for speed into the catch on Wednesday, building some familiarity and comfort with the position. For those… Read more »

WOD: Crossfit Open 18.1AMRAP 208 TTB10 Single Arm DB Hang C&J 50/3514/12 Cal Row Note: This workout is all about pacing and grip. The C&J should be perform 5 on right hand then 5 on left hand, not alternating. Accessory:… Read more »

Weightlifting: 6 sets of 2 Drop Snatch + 2 Snatch Balance Weightlifting: Keep the sets light (should not exceed 60-65% of 1RM snatch, max) and focus on speed today. We want to create a clear difference between the drop snatch… Read more »

Strength: Strict Pull Ups: 3 max effort sets + 2 max effort chin-over-bar holds We will be using the pull ups in our strength to also pre-fatigue for our two chin-over-bar holds. For the holds, try and use the same… Read more »

Strength: 4 rounds for quality of: 5 Front Squats 8 Heavy Kettlebell Goblet Squats Another squatting day to focus on core bracing and glute activation at the bottom. Front Squats should be heavier, but something we can get 6-8 reps… Read more »

Open Gym: Come join us for Open Gym from 1000-1200!

Partner WOD: Teams of 2: For time: 50 Thrusters, 115/85 lbs — then — 8 rounds of: 15 Wall Balls, 20/14 lbs 12 Push-ups 9 Toes-to-bars 6 Power Cleans, 115/85 lbs 3 Shoulder-to-Overheads, 115/85 lbs — then — Row, 2000… Read more »

Pressing Strength Circuit: Pressing Strength Circuit 3 sets A1) DB Bench Press – 6-8 Reps A2) Max Feet Elevated Push Ups A3) Max Plank Hold (forearms) Rest 90s Conditioning: For Time: 18/12/6/12/18 Handstand Push Ups & Chest To Bar Pull… Read more »

Strength: 20 Minutes to build to a heavy Clean and Jerk. 20 minutes to build to a heavy C&J. We want to focus on form and technique on the strength, building to a heavy under good form. However, if feeling… Read more »