Wednesday March 1st- Member Spotlight
WOD: Include just before deadlifts core/glute activation + A. Deadlifts, find 1rm B. 2k row @ best effort *Hover around last weeks avg pace and [...]
Tuesday February 28th
WOD: Coaches warm up should be under 10 minutes of dynamic movement PVC/barbell work to get right into push jerks A. Push Jerk, work to [...]
Monday February 27th
WOD: A. Squat Clean, find 1rm B. For time: 21-15-9 Front Squat 135/95 CTB / Pullup Burpee over bar Rx+ CTB Rx Pullup
Friday February 24th-Crossfit Games Open 17.1
WOD: Crossfit Games Open 17.1 10 Snatches 15 Burpee Box Jump-Overs 20 Snatches 15 Burpee Box Jump-Overs 30 Snatches 15 Burpee Box Jump-Overs 40 Snatches [...]
Thursday February 23rd
WOD: EMOM x 30 min: (no measure) 1st min: Handstand push up Variation (3-5 reps) 2nd min: 50 Double Unders 3rd min: Ring Muscle up [...]
Wednesday February 22nd
WOD: Include just before deadlifts core/glute activation 3 sets: :30 Front Bridge 5 slow glute bridges @ 3030 + A. Deadlifts, Take 1 set of [...]
Tuesday February 21st
WOD: Coaches warm up should be under 10 minutes of dynamic movement PVC/barbell work to get right into push jerks A. Push Jerk, work to [...]
Monday February 20th
WOD: A. Squat Clean . Below Knee hang Squat Clean, 1.1 -- work to tough set within 15 min B. EMOM x 15 min: 1st [...]
Saturday February 18th
WOD: A. Bench press, work to tough set of 5 reps within 15 min B. EMOM x 15 min: (measure is sit ups) 1st min: Ring [...]
Friday February 17th
WOD: A. Hang Power Snatch . T&G Power Snatch. OH Squat, 1.1.1 - work to tough set in 15 minutes B. 12 min AMRAP: 60 [...]